Weekly CrossFit Workouts 09/11/23 – 09/17/23

Monday 09/11/23
Heels Elevated Goblet Squat x 8 reps
rest 2 minutes x 4 sets
+
AMRAP 5
12 front squats (135/95)
12 cal. bike erg
rest 5 minutes
AMRAP 5
9 front squats (155/105)
12 cal. Ski

Tuesday 09/12/23
Close Grip Bench Press x 3-5 reps
rest 2 minutes x 5 sets
+
800m row
60 KB Push Press (35/25)
40 Plank to Top of Push-up
*use a yoga mat to protect elbows

Wednesday 09/13/23
Overhead Squat x 3 reps
rest 2 minutes x 6 sets
+
Randy
For time:
75 power snatches (75/55)

Thursday 09/14/23
Strength:
Strict Pull-up x 3-5 reps
rest 2 minutes x 3 sets
+
Tabata:
Ski Erg
rest 1 :00
Double Unders
rest 1:00
Row
rest 1:00
Bike Erg

GYMNASTFIT
SKILL: Pullups

WOD:
EMOM 15
– Min 1: 8-10 Strict Pull Ups
– Min 2: 10-15 Push Ups
– Min 3: 15-20 Goblet Squats

Friday 09/15/23
Front Foot Elevated Split Squat x 6 reps
rest 1:00 between legs x 4 sets
+
10 Rounds
3 Deadlifts (225/155)
4 Toes To Bar
5 Wall Balls (20/14)

Saturday 09/16/23
Kalsu
For Time
100 Thrusters (135/95 lb)
5 Burpees to start and at the top of every minute

Sunday 09/17/23
In teams of 2:
2,000m Ski Erg
100 DB Power Snatches (50/35)
500m Partner Medball Run
25 Synchro Knees to Chest