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CrossFit Workouts for Week of 9/14-9/19/2020

Monday, September 14th

STRENGTH

10-10-10*

Back Squat

*Start light build to moderate.

(Score is Weight)

WORKOUT

FOR TIME

2 ROUNDS

15/12 Cal Bike

60 Double Unders

Into…

4 ROUNDS

5 Back Squats (185/125)|(135/95)

10 Burpees

Into…

2 ROUNDS

15/12 Cal Bike

60 Double Unders

(Score is Time)

Tuesday, September 15th  

STRENGTH

10-10-10*

Strict Press

*Start light build to moderate.

(Score is Weight)

WORKOUT

EMOM x 15 MINUTES

MIN 1 – Max KB Swings (53/35)|(35/26)

MIN 2 – 5-7 Barbell Strict Press (Athlete Choice)*

MIN 3 – :45 EZ Run, Bike or Row

*Moderate-Heavy to Heavy

(Score is Weight)

Wednesday, September 16th   

STRENGTH

10-10-10*

Deadlift

*Start light build to moderate.

(Score is Weight)

WORKOUT

AMRAP x 13 MINUTES

6 Deadlifts (225/155)|(155/125)*

:30 Deadlift Hold

12 Wall Ball Reverse Lunge (20/14)|(14/10)

12 Pull-ups

*Deadlifts must be unbroken.

(Score is Rounds + Reps)

Thursday, September 17th   

STRENGTH

4 SETS

7/7 SA DB Bench Press

10/10 SA DB Supported Row

-Rest as Needed b/t Sets-

(Score is Weight)

WORKOUT

10 SETS

5 Toes to Bar

7 Slam Balls (30/20)|(20/10)

9 DB Push Press (50/35)|(35/20)

-:30 Rest b/t Sets-

(Score is Time)

Friday, September 18th

STRENGTH

EVERY 1:30 x 6 SETS*

3 Power Cleans

+

3 Front Squats

*Keep weight moderate.

(Score is Weight)

WORKOUT

4 ROUNDS

FOR TIME

20/15 Cal Row

12 Power Cleans (135/95)|(95/65)

12 Front Squats

(Score is Time)

Saturday, September 19th

STRENGTH

EMOM x 12 MINUTES

MIN 1 – :45 Barbell Bicep Curls

MIN 2 – :45 Barbell Skull Crushers

MIN 3 – :45 Barbell Hollow Body Flutter Kicks

(No Measure)

WORKOUT

AMRAP x 8 MINUTES

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

10 Box Jumps Overs (24/20)

-1:00 Rest

EMOM x 4 MINUTES

:45 Max Single DB Renegade Row*

*1-Rep = L Row + Push-Up then R-Row + Push-Up

(Score is Rounds + Reps)    

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