CROSSFIT

Monday 9/16

“STRENGTH”

Shoulder Press
Every 3:00
4 x 5 @ 70%
1 x 5+ @ 70%
(Leave 2-3 reps in the tank)

“CONDITIONING”

Open:
AMRAP 16 minutes:
1-Mile Run
– with time remaining, AMRAP:
4 Burpee C2B Pull-ups
8 Push Press (115/75)
12 Deadlifts (115/75)

Performance:
AMRAP 16 minutes:
1-Mile Run
– with time remaining, AMRAP:
4 Burpee Pull-ups
8 Push Press (95/65)
12 Deadlifts (95/65)

Fitness:
AMRAP 16 minutes:
800m Run
– with time remaining, AMRAP:
4 Burpee Jumping Pull-ups
8 Push Press (65/45)
12 Deadlifts (65/45)

Tuesday 9/17

Back Squat
Every 3:00
4 x 5 @ 70%
1 x 5+ @ 70%
(Leave 2-3 reps in the tank)

“CONDITIONING”

Open:
4 Rounds for Time:
50 Double Unders
20 Wall Balls (20/14)
5 Power Cleans (185/125)

Performance:
4 Rounds for Time:
50 Double Unders
20 Wall Balls (14/12)
5 Power Cleans (135/95)

Fitness:
4 Rounds for Time:
75 Single Unders
15 Wall Balls (12/8)
5 Power Cleans (95/65)

(Time Cap: 20 minutes)

Wednesday 9/18

“CONDITIONING”

Teams of 2. Trade Movements.

Open/Performance:
AMRAP 25 minutes:
200m Run
15 Kettlebell Swings (53/35)
15 Toes to Bar
1k Bike
15 DB Hang Clean Thrusters (35/25)

Fitness:
AMRAP 25 minutes:
200m Run
12 Kettlebell Swings (35/25)
12 Hanging Knee Raises
500m Bike
12 DB Thrusters (25/15)

Thursday 9/19

“STRENGTH”

Bench Press
Every 3:00
4 x 5 @ 70%
1 x 5+ @ 70%
(Leave 2-3 reps in the tank)

“CONDITIONING”

Open:
3 Rounds for Time:
400m Run
21 Hang Power Cleans (95/65)
12 Strict HSPU

Performace:
3 Rounds for Time:
400m Run
21 Hang Power Cleans (75/55)
7 Strict HSPU -or- 12 Kipping HSPU

Fitness:
3 Rounds for Time:
400m Run
15 Hang Power Cleans (65/45)
12 Assisted HSPU

Friday 9/20

“STRENGTH”

Deadlift
Every 3:00
4 x 5 @ 70%
1 x 5+ @ 70%
(Leave 2-3 reps in the tank)

“CONDITIONING”

Open:
3 Sets:
AMRAP 4 minutes:
20/15 Calorie Bike
3 Bar Muscle-Ups
REST 2:00

Performance:
3 Sets:
AMRAP 4 minutes:
20/15 Calorie Bike
3 Assisted Bar Muscle-ups
REST 2:00

Fitness:
3 Sets:
AMRAP 4 minutes:
15/12 Calorie Bike
3 Assisted Bar Muscle-ups

BOOTCAMP

Monday 9/16

5 Sets:
AMRAP 5 minutes:
200m Run
12 Kettlebell Swings
12 Box Jump Overs
12 Goblet Squats
REST 2:00

Tuesday 9/17

AMRAP 10 minutes:
250m Row
10 Push-ups
20 Walking Lunge Steps

REST 3:00

AMRAP 10 minutes:
200m Run
10 DB Push Press
20 Abmat Sit-ups

REST 3:00

1500m Row

Thursday 9/19

Tabata Mash x 8 Rounds:
Wall Balls
Double Unders
DB Thrusters
Burpees

REST 5:00

Death By 10m (Performed Outside)

Friday 9/20

AMRAP 25 minutes:
2k Row
– with time remaining, AMRAP:
20 Walking Lunge Steps
20 Hanging Knee Raises
20 Dbl. DB Bent Over Row

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WODS 11/4

CROSSFIT Monday 11/4 BRING A BUDDY DAY Teams of 2. Trade Reps as Needed. Run Together. Open/Performance/Fitness: AMRAP 15 minutes:

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