Monday, September 26th
Strength/Skill:
Front Squats and Back Squat 5/10 x 3 sets (5 FS and 10 BS @ 80% of FS 1 RM)
Metcon:
4 Rounds for time of:
10 Overhead Walking Lunges (45/25)
10 Burpee Box Jumps (24/20)
10 Chest to Bar Pull Ups
200 Meter Run
Tuesday, September 27th
Strength/Skill:
Good morning 3×6 (moderate weight)
Superset with GHD situp 3×15
Metcon:
AMRAP in 15 Minutes of:
20/15 calorie row/bike/ski erg/sled push (4/3)
12 Toes to Bar
6 Left/6 Right x 1 Kettlebell Push Press (53/35)
Wednesday, September 28th
Strength/Skill:
E2M For 10 Minutes of:
Snatch x 1 + Hang Snatch x 1 + Hi Hang Snatch x 1 (increasing weight each set)
Metcon:
AMRAP in 13 Minutes of:
40 Wall Balls (20/14)
30 Snatches (75/55)
30 Wall Balls (20/14)
20 Snatches (135/75)
20 Wall Balls (20/14)
10 Snatches (165/100)
10 Wall Balls (20/14)
5 Snatches (185/125 ), then max calorie row/bike/ski erg in remainder of time
Thursday, September 29th
Strength/Skill:
Max effort strict pull ups and strict dips for 4 sets – rest 2 minutes in between sets
Metcon:
4 Rounds of 1 Minute at Each Station of the following for max reps:
Doubleunders
Sled Pushes (4/3)*
Renegade Row + Push Up (45/25)
GHD Sit Ups
Rest
*Each 25 meters on the sled push is worth 5 points
Friday, September 30th
Strength/Skill:
EMOTM for 8 Minutes of:
1 Power Clean + 2 Split Jerks (work up to a heavy 2 split jerks)
Metcon:
AMRAP in 25 Minutes of:
200 Meter Run
3 Overhead Squats start at 75/55 and add 10 lbs every round
* once you max out you stay at that weight for the remainder of the AMRAP
Saturday, October 1st
0800 and 1030 AM – CrossFit Class
In Teams of 2, Complete the following reps with 1 partner working at a time:
2 Rounds for time of:
400 Meter Run (Both run together)
40 Thrusters (95/65)
40 Push Ups (hand release)
40 Kettlebell Swings (55/35)
40 Push Press (95/65)
40 Burpees
40 V Ups
40 Walking Lunges with Plate Overhead (45/25)
40 Calories on Bike or Ski Erg
40 Hang Power Cleans (95/65)
0900 Barbell Proficiency Class – Snatch Focus
1130 AM – Free Introductory to CrossFit Class/Open Gym
Sunday, October 2nd
9 AM – Free-For-All Community WOD
10 AM – Monster Mash WOD/Open Gym
For time as a 2-person team:
80 Thrusters 115/80
80 Chest-to-bar Pull-ups
80 Squat Cleans 115/80
80 Burpee Box Jumps 24″/20″
80 Calories, Assault Bike
*Divide the reps between the 2 athletes as you choose, but all thrusters must be completed before moving on to C2B pull-ups, etc, etc.