Weekly CrossFit Workouts: 9/5/22-9/11/22

Monday, 9/5/22:
LABOR DAY- 8am & 9am Classes ONLY!
“Abbate”
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

Tuesday, 9/6/22:
A. Bench Press 5×5 @ 75%
rest 2:00
+
EMOM x 12
odd – 3-5 muscle ups
even – 60 Double Unders
*scale for MU is 8-10 strict pull-ups*

Wednesday, 9/7/22:
Every 10 minutes for 40 minutes
Ski 500/400 meters
Row 500/400 meters
Run 500 meters

Thursday, 9/8/22:
A. Front Rack BB Step Up x 8/leg @ 24/20
rest 2:00 x 4 sets
+
AMRAP 8
10 Alt. Pistols
25 Wall Ball Shots 20/14

Friday, 9/9/22:
Every 5 minutes for 30 minutes
20/15 Calorie Assault Bike
10 Shoulder to Overhead 135/95
10 Toes to Bar

Saturday, 9/10/22:
A. 20 minutes to Build to tough 1RM Clean
+
5 rounds:
9 Squat Cleans 115/80
10 Burpees to 6″

Sunday, 9/11/22:
“Ren & Stimpy”
In teams of 2:
200 Push Ups
200 Alt. Lunges
200 Sit Ups
200 Air Squats (to a medball)
+
Cash Out:
Accumulate 3 minutes in a Wall Sit – partner holds plank while other wall sits