CrossFit Workouts for Week of 8/31-9/5/2020

Monday, August 31st

STRENGTH

EMOM x 4 MINUTES

6 Deadlifts

Into…

EMOM x 3 MINUTES

4 Deadlifts

Into…

EMOM x 2 MINUTES

2 Deadlifts

*Goal is to increase every minute. Start moderate, end heavy. .

(Score is Weight)

WORKOUT

5 ROUNDS FOR TIME

12 Deadlifts (185/135)|(135/95)

16 Wall Balls (20/14)|(14/10)

200m Run

-Hard Cap 16:00-

(Score is Time)  

Tuesday, September 1st

 STRENGTH

8 SETS*

2 Pausing Power Cleans**

*Start light and end moderate-heavy.

**Athletes will Deadlift the bar to the above the knee, pause for :02, and then finish the movement.

 -Rest As Needed b/t Sets-

(Score is Weight)

WORKOUT

EMOM x 12 MINUTES

MIN 1 – 2 Power Clean + 2 Hang Power Clean

(Athletes Choice)*

MIN 2 – 15/12 Cal Bike

*Weight should be moderate-heavy. All Reps TNG.

(No Measure)

Wednesday, September 2nd  

STRENGTH

EMOM x 8 MINUTES*

3 Push Jerks

*Start moderate and build to heavy.

(Score is Weight)

WORKOUT

FOR TIME

21-15-9

Push Jerk (135/95)|(95/65)

Pull-Ups

-Rest 2:00-

12-9-6

Push Jerk (155/105)|(115/75)

Strict Pull-Ups

(Score is Time)

Thursday, September 3rd  

STRENGTH

EMOM x 4 MINUTES

6 Back Squat Into…

EMOM x 3 MINUTES

4 Back Squat

Into…

EMOM x 2 MINUTES

2 Back Squat

*Goal is to increase every minute. Start moderate and end heavy. .

(Score is Weight)

WORKOUT

3 SETS

10 Back Squats (115/75)|(75/55)

15 KB Swings (70/53)|(53/35)

20/15 Cal Row

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)

Friday, September 4th

STRENGTH

3-3-3-3-3*

Power Clean**

*Keep weight moderate-heavy.

**Must fully reset between reps.

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES

1 Power Clean (155/105)|(115/75)

3 Bar Facing Burpees

5 Box Jumps (30/24)|(24/20)

(Score is Rounds + Reps)

Saturday, September 5th     

WORKOUT

“DOUBLE DARE”

4 SETS*

60 Double Unders

20 Alt. DB Snatch (50/35)|(35/20)

15 Toes to Bar

10 Deficit Push-ups

-Rest 1:00 b/t Sets-

*Start at a different movement each Set and work through movements in any order. 1:00 Max Time on the Doubles Unders every Set.


(Score is Each Set for Time)

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