Weekly CrossFit Workouts: 9/19/22-9/25/22

Monday, 9/19/22:
A. Every 2 min x 10 min:
1 Hang Squat Clean (Pos 2) + 3 Front Squats
*Build to a heavy complex*
+
AMRAP 10:
10 Front Squats (135/95)
20 Russian KB Swings (70/53)

Tuesday, 9/20/22:
A. Every 2 min x 10 min: Handstand Skill:
Level 1: Seated Z-Press x 5-8 tough reps OR
Kick up practice + Kick up and HS Hold
Level 2: HS Negatives x 4-5 Reps
Level 3: Strict HSPU @ 3111 Tempo x 5 reps
+
5 Rounds:
50 Double Unders
10 Renegade Rows w/ 1 Pushup
5 Wall Walks

Wednesday, 9/21/22:
500m Run
20 DB Snatches (50/35)
Ski 500m/400m
Rest 2 min x 4 sets

Thursday, 9/22/22:
A. Front Rack BB Reverse Lunges x 20 reps (10/side)
rest 3:00 x 3 sets
+
EMOM 12:
Min 1: 12 DB Walking Lunges (50/35)
Min 2: 12-15 Burpees over the DB

Friday, 9/23/22:
A. EMOM 10:
Min 1: 5-6 Weighted Strict Pullups OR
6-8 unweighted strict pullups
Min 2: 8-10 Dips (Rings/Bar/Box)
+
AMRAP 12:
15 DB Push Press (50/35)
10 TTB

Saturday, 9/24/22:
A. Every 2 min x 10 min (5 sets):
2 Thrusters (from rack- build to a heavy)
+
Every 4 min x 5 Sets:
500m/400m Row
10 Thrusters (95/65)

Sunday, 9/25/22:
In Groups of 2:
AMRAP 25:
500m Run *together*
20 Devil’s Press (35/20) *switch every 5 reps*
20 Partner MedBall Situps (20/14)