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CrossFit Workouts for Week of 9/7-9/12/2020

Monday, September 7th LABOR DAY

WORKOUT

129 Double Unders

into…

5 ROUNDS

8 Deadlifts (225/155)(155/105)

27 Air Squats

20 Sit-ups

into…

129 Double Unders

(Score is time)

*In honor of Ofc. Bryan Brown. End of Watch 08/27/2020

Tuesday, September 8th  

STRENGTH

5×5*

Deadlift

*Keep weight moderate.

(Score is Weight)

WORKOUT

3 SETS

12-10-8

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

Toes to Bar

-Rest 1:30 b/t Sets-

(Score is Each Set for Time)

Wednesday, September 2nd  

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to 2RM Push Jerk

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES

3,6,9,and so on…

Push Jerks (95/65)|(65/45)

Slam Balls (20/10)

Up-Downs

(Score is Rounds + Reps)

Thursday, September 3rd  

STRENGTH

5×5*

Back Squat .

*Keep weight moderate.

(Score is Weight)

WORKOUT

FOR TIME

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

KB Goblet Squat (70/53)|(53/35)

Russian KB Swings

Pull-Ups

-Hard Cap 12:00-

(Score is Time)

Friday, September 4th

STRENGTH

6 SETS*

1 High Hang Power Clean

+

1 Above the Knee Power Clean

+

1 Power Clean

+

1 Front Squat

 -Rest as Needed b/t Sets-

*Keep weight moderate-heavy.

(Score is Weight)

WORKOUT

“LITTLE BEAR”

EVERY :30 x 15 MINUTES

2 Power Clean (185/135)|(135/95)

(Score is Weight)

Saturday, September 5th     

STRENGTH

3 SETS FOR QUALITY

20 Hanging Flutter Kicks

16 Alt. DBL KB Push Press

7/7 SA KB Floor Press w/ Leg Extension*

-Rest As Needed b/t Sets-

*Athlete starts in the Deadbug position.

As they press KB overhead, they extend both legs. As the KB lowers the legs return to start position.

(No Measure)

WORKOUT

AMRAP x 14 MINUTES

20/15 Cal Bike

30 Walking Lunges

40 Sit-ups

50 Double Unders

(Score is Rounds + Reps)

*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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