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CrossFit Workouts for Week of 9/5-9/9/2022

Monday, September 5th    

WORKOUT

“SHARKS AND MINNOWS”

FOR TIME

200/175 Cal Row*

*Every 2:30 including 0:00, complete 10 Push-Ups + 10 Russian KB Swings (70/53)|(53/35).

(Score is Time)

FINISHER

6 SETS (:20 ON/ :10 OFF)

MOVT 1 – Single DB Crush Grip Curls

MOVT 2 – Alt. DB Heel Taps

-No Additional Rest b/t Sets-

*1 SET = MOVT 1 + MOVT 2.

(No Measure)

https://vimeo.com/742375634/0f0c0b5dc7

Tuesday, September 6th

STRENGTH

10-10-8*

Front Squat

*Start Light and build to Moderate.

(Score is Weight)

Week 1 of 9

WORKOUT

AMRAP x 12 MINUTES

12 Alt. Back Rack Lunges (95/65)|(65/45)

24 Slam Balls (30/20)|(20/15)

12 Alt. Front Rack Lunges

24 Sit-Ups

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

FOR RECOVERY

2-3 SETS

1:00 EZ Row/ Bike

10 Alt. Groiners w/ Thoracic Twist

2:00 Foam Roll Quads

(No Measure)

https://vimeo.com/742374759/82ac96ea40

Wednesday, September 7th    

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Snatch

(Score is Weight)

Week 1 of 9

WORKOUT

1.) 3 SETS

ON A 2:00 RUNNING CLOCK…

200m Run

Max Power Snatches with Time Remaining (75% of 1-Rep Snatch)

-No Additional Rest b/t Sets-

(Score is Total Reps)

-Rest 2:00 b/t Part 1 & Part 2-

2.) 3 SETS

ON A 2:00 RUNNING CLOCK…

200m Run

Max Hang Power Snatches with Time Remaining…(55% of 1-Rep Snatch)

-No Additional Rest b/t Sets-

(Score is Total Reps)

https://vimeo.com/742373742/768037af4c

Thursday, September 8th

WORKOUT

EMOM x 28 MINUTES

MIN 1 – :45 Cardio Choice

MIN 2 – :20/:20 Single Arm Ring Rows

MIN 3 – :45 Up-Down Box Crawl Overs (30/24)

MIN 4 – :45 DB Slides (Athlete Choice, Moderate)

(No Measure)

https://vimeo.com/742372419/d21a532e8a

Friday, September 9th

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean & Jerk

(Score is Weight)

Week 1 of 9

WORKOUT

AMRAP x 12 MINUTES*

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

36 Double Unders

*Every 1:00 including 0:00 complete 1 Clean and Jerks (85% of 1-Rep Clean & Jerk).

(Score is Rounds + Reps)

https://vimeo.com/742371122/fb1aef3eb4

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