Weekly CrossFit Workouts: 9/9/19-9/15/19

//Weekly CrossFit Workouts: 9/9/19-9/15/19

Weekly CrossFit Workouts: 9/9/19-9/15/19

Monday, 9/9/19:
A. EMOM 10
1 Hang Power Snatch + 1 Hang Squat Snatch
+
5 Rounds
7 Hang Squat Snatch @ 115/75
12 Burpees Over the Bar
*12m cap*

Tuesday, 9/10/19:
“Chris’s Cardio”
E6MOM x 30
400m Run
21-18-15-12-9
Barbell Thrusters (increase weight)
12 Pull Ups

Wednesday, 9/11/19:
Partner WOD:
Buy In: 300m Sandbag Carry
+
Follow the Leader:
9 Rounds
11 American Kettlebell Swings @ 70/53
11 DB Power Cleans @ 50/35
11 Burpees
+
Cash Out
300m Sandbag Carry
**Sandbag Carry with a Partner
**Middle rounds= follow the leader style- you cannot pass your partner

Thursday, 9/12/19:
A1. Kettlebell Windmill x 8 reps/side
rest 30s
A2. Banded Pallof Press x 10 reps/side
rest 60s x 4 sets
+
B. For Time
Row 1500/1200m
50 Box Jump Overs (24/20)
30 Toes to Bar

Friday, 9/13/19:
A. Back Squat @30X0 Tempo x 6 Reps Rest 2 min x 4 sets
B. 1-2-3-4-5-6-7-8-9-10
DB Front Squats (50/35)
*30 DU’s after each set*

Saturday, 9/14/19:
Every 6 minutes x 24 minutes
12/9 Cal Assault Bike
8 Handstand Push Ups
12 Push Jerks (115/75)
300m Run

Sunday, 9/15/19:
Groups of 2:
Partner 5k Row
*Switch every 250m*
*Every switch- partner must perform: 5 High Box Jumps(30/24)
+ 10 Russian KB Swings (70/53)*
**35 min Cap**

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

By |2019-09-08T15:13:10-04:00September 8th, 2019|Latest WOD|

About the Author: