Monday, September 19th
Strength/Skill:
Push Press max effort at 70%
Superset with max set of strict dips
Complete 1 round every 4 minutes
Metcon:
3 Rounds for time of:
20/15 cal row/bike/ski erg/50 sled 4/3
20 Push Press (95/65)
20 Bar Facing Burpees
Tuesday, September 20th
Strength/Skill:
3×8 Back Squat @ 75%
superset with 15 GHD Sit Ups
* Complete 1 round every 5 minutes
Metcon:
5 Rounds for time of:
200 Meter Run
12 Dumbbell Lunges (45/25)
8 True Push Ups
Wednesday, September 21st
Strength/Skill:
E2MOTM for 20 Minutes of:
Power Snatch + Snatch + Snatch Balance
Metcon:
4 Rounds for time of:
3 snatch (75% of full squat)
10 Pull Ups
12 Box Jump Overs (24/20)
Thursday, September 22nd
Strength/Skill:
E2MOTM for 12 Minutes of:
5 deadlift (work up to 85% on the last set)
Metcon:
Open WOD 15.3
AMRAP in 14 Minutes of:
7 muscle ups
50 Wall Ball (20/14)
100 Doubleunders
Friday, September 23rd
Strength/Skill:
Overhead Squat 5×5 @ 75% (pause 2ct in hole)
Metcon:
AMRAP in 20 Minutes of:
Teams of 2 Complete the following:
16 2xkb Front Squat (53/35)
8 Wall walks
4 Rope climbs
* 1 partner works at a time
Saturday, September 24th
0800 and 1030am CrossFit Class
3 person team, one person working at a time. AMRAP 30 minutes of:
100 Burpees
100 Box Jumps (24″)(20″)
100 Cal Row
100 DB Snatch (45)(25)
100 Squats
100 Hang Cleans (135)(95)
0900 Barbell Proficiency Class – Clean & Jerk Focus
11:30 AM – Free Introduction to CrossFit Class
Sunday, September 25th
9 AM – Free For All WOD
10 AM – Monster Mash/Open Gym
4 Rounds for time of:
500m Row
15 Push Press 135/95
9-15-21-27 reps for time of:
Wall Ball Shot 20/14
Toes-to-bar
“Helen”
3 Rounds for time of:
400m run
21 Kettlebell Swings 53/35
12 Pull-ups
*1st & 3rd workouts courtesy of CrossFit.com
*Rest 5 minutes between workouts