Friday 201023

Run 5,000 meters, preferably on a trail.

Tune in to Games.CrossFit.com Friday to watch the Games trail run and other events.

Snatch Speed Triple

Snatch Speed Triple (similar)

5 rounds, each for time and load of:

1 snatch

1 snatch, adding 5-10 pounds

1 snatch, adding 5-10 more pounds

Rest as needed between rounds. Use 3 barbells, or change the loads as quickly as possible between lifts.

Toes-to-Bar/Lunge

Toes-to-Bar/Lunge

30-20-10 reps for time of:

Toes-to-bars

Kettlebell walking lunges

♀ Two 24-kg KBs   ♂ Two 32-kg KBs

Monday 201019

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Sunday 201018

Workout 20.5

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.

Friday 201016

Front squat 5-5-3-3-3-1-1-1-1-1 reps

Run 1 mile

Thursday 201015

3 rounds for time of:

500-m row

25 thrusters

15 pull-ups

♀ 35 lb. ♂ 45 lb.

Wednesday 201014

Workout 20.1

10 rounds for time of:

8 ground-to-overheads

10 bar-facing burpees

♀ 65 lb. ♂ 95 lb.

Monday 201012

Complete as many rounds as possible in 7 minutes of:

50 double-unders

10 overhead squats

♀ 95 lb. ♂135 lb.

Sunday 201011

Back squat 3-3-3-3-3 reps