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CrossFit Workouts for Week of 9/28-10/03/2020

Monday, September 28th   

STRENGTH

4 SETS*

5 Single Arm DB Push Press

+ 4 Single Arm DB Push Jerk

+ 3 Single Arm DB Split Jerk

*Complete complex on right side and immediately complete complex on left side.

-Rest As Needed b/t Sets-

(Score is Weight)

WORKOUT

EMOM x 14 MINUTES

MIN 1 – 8 DB Shoulder to OH (Athlete Choice)*

MIN 2 – 16/13 Cal Bike

*Weight should be moderate-heavy to heavy.

(Score is Weight)

Tuesday, September 29th   

STRENGTH

EMOM x 3 MINUTES

3 High Hang Power Cleans

Into…

EMOM x 4 MINUTES

4 Hang Power Cleans

Into…

EMOM x 5 MINUTES

5 Power Cleans

(Score is Weight)

WORKOUT

AMRAP x 2 MINUTES

Max Slam Balls (20/10)

-Rest :30-

FOR TIME

27-21-15-9

Power Cleans (95/65)|(65/45)

Hand Release Push-ups

-Rest :30-

AMRAP x 2 MINUTES

Max Slam Balls

-Time Cap 16:00-

(Score is Time)

Wednesday, September 30th     

STRENGTH

6-6-6*

Back Squat

*Start moderate-heavy build to heavy.

(Score is Weight)

WORKOUT

EVERY 3:30 x 4 SETS

400m Run

Max Back Squats (135/95)|(95/65)

(Score is Reps)

Thursday, October 1st  

STRENGTH

6-6-6*

Strict Press

*Start moderate-heavy build to heavy.

(Score is Weight)

WORKOUT FOR TIME*

10-9-8-7-6-5-4-3-2-1

Push Press (115/75)|(75/55)

1-2-3-4-5-6-7-8-9-10

Strict Pull-ups

*Complete 8 Toes to Bar after each full round.

(Score is Time)

Friday, October 2nd  

STRENGTH

6-6-6*

Deadlift

*Start moderate-heavy build to heavy.

(Score is Weight)

WORKOUT

AMRAP x 14 MINUTES

12/10 Cal Row

12 Deadlifts (185/125)|(135/95)

12 Box Jump Overs (24/20)

(Score is Rounds + Reps)

Saturday, October 3rd

STRENGTH

EMOM x 9 MINUTES

MIN 1 – 6/6 Slow Hanging Oblique Twists

MIN 2 – 7-10 Hang KB Snatches (R)*

MIN 3 – 7-10 Hang KB Snatches (L)

*Start light and build to workout weight.

(No Measure)

WORKOUT

4 SETS

10 KB Snatches (R) (53/35)|(35/26)

10 SA KB Russian Swings (R)

10 KB Snatches (L)

10 SA KB Russian Swings (L)

15 Burpees

-Rest 1:00 b/t Sets-

(Score is Weight)

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