Weekly CrossFit Workouts: 9/23/19-9/29/19

//Weekly CrossFit Workouts: 9/23/19-9/29/19

Weekly CrossFit Workouts: 9/23/19-9/29/19

Monday, 9/23/19:
A. EMOM 8:
1 Thruster *building*
-Rest 3 min-
B. EMOM 8:
1 Hang Squat Clean *building*
-rest 3 minutes-
C. AMRAP 3
Max Hang Squat Cleans @ 85%

Tuesday, 9/24/19:
“Big Helen”
3 Rounds:
500 Meter Run
21 American Kettlebell Swings (70/53)
7 Ring Muscle-Ups

Wednesday, 9/25/19:
Every 8 minutes x 32 minutes
15 Burpees
20/15 Calorie Row
20 Alternating DB Snatch @ 50/35
15 Burpees

Thursday, 9/26/19:
A1. Seated Filly Press @2112 x 6-8/side, Rest 30 sec
A2. Banded Rotations x 10/side, Rest 90 sec x 4 sets
+
*With A Partner*
AMRAP 12:
A: 12/9 Cal Assault Bike
B: 10 Double KB Swings into Farmer Carry

Friday, 9/27/19:
A. 10 min Skill Work: Handstand Push Ups
L1 – Pike from Box
L2 – Handstand Hold
L3 – Kipping
B. 4 Rounds for Time:
15 Push Presses (115/75)
16 Chest to Bar Pull Ups
9 Strict Handstand Push Ups
*13 min cap*

Saturday, 9/28/19:
With A Partner:
Buy-In: 60 Sandbag Over Shoulder (100/80)
*Reps split however*
-Into-
Individual Workout:
3 sets:
15 Deadlifts (225/155)
500m Run

Sunday, 9/29/19:
In Groups of 3:
Partner A: 400m Row
Partner B: DB Hang C&J (50/35)
Partner C: Burpees to a Plate
*Continue the sequence until each partner
has completed 5 rounds per station

**Please note: workouts subject to change without notice.**

By |2019-09-18T17:57:58-05:00September 22nd, 2019|Latest WOD|

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