Weekly CrossFit Workouts: 9/26/22-10/2/22

Monday, 9/26/22:
A. EMOM 10: 1 Clean & Jerk *building*
+
EMOM 10:
Min 1: 10 Push Jerks (115/75)
Min 2: 10 Box Jump Overs (24/20)

Tuesday, 9/27/22:
A. 3 Sets
Bench Press x 8 Reps @ 65-70%,
rest 2-3m
+
AMRAP 12
Pull Ups
Push Ups
Dips
*break reps however*

Wednesday, 9/28/22:
Every 6 min x 30 min:
500m Run
400m/300m Row

Thursday, 9/29/22:
A. Back Rack RFESS x 12 reps (6/side)
rest 3:00 x 3 Sets
+
4 RFT:
20 DB Front Squats (50/35)
10 TTB

Friday, 9/30/22:
“The Steve-O”
AMRAP 24:
21 Pushups
7 Deadlifts (1.5x Bodyweight)
10 Box Jumps (24/20)
+
Core Cashout:
Tabata:
Hollow Hold
V-Ups
Side Plank, Left
Side Plank, Right
x 2

Saturday, 10/1/22:
EMOM 24:
Min 1: 10/8 Cal Ski
Min 2: 10-12 DB Push Press (50/35)
Min 3: 50 Double Unders
Min 4: Rest

Sunday, 10/2/22:
In Groups of 2:
AMRAP 30:
50/40 Cal Bike
20 Lungsters (Lungster= 1 Power Clean + Lunge Right + Lunge Left) (115/75)
40 Pullups