Nearly Perfect Crossfit

From the Blog

WODs for the week 10-7-19 to 10-12-19

I am only programming for 4 days this week because on Friday we will be doing the Open WOD 20.1 which will be announced on Thursday at 7 pm. Are you signed up? There is still time to do that. Go to
https://games.crossfit.com and sign up. Then you can see how well you are doing this year, compared to last year. Even though this has been a short year since we just finished “last year’s open” 6 months ago.

MONDAY 10-7-19
Strength WOD: Back Squat
then:
Open 19.3 (lite)
AMRAP in 10:00
100' DB Overhead Lunges (50,35)
25 DB Box Step-ups (24,20)
25 Handstand Push-ups
100' Handstand Walk or (Bear Crawl)

TUESDAY 10-8-19
For time:
800 meter Run
9 Thrusters (115,75)
400 meter Run
15 Thrusters
200 meter Run
21 Thrusters

WEDNESDAY 10-9-19
3 Rounds at any pace:
Max Reps Pull-ups
Max Reps Bench Press (135,95)
Max Reps Squats in 1:00

THURSDAY 10-10-19
Strength WOD: Shoulder Press
then:
2 Rounds for time:
75 KB Swings (53,35)
50 GHD Sit-ups
1 K Row

FRIDAY 10-11-19
Open WOD 20.1

SATURDAY 10-12-19
Open Gym from 8-10 am

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