4 RFT
Run 200m
20 Alternating DB snatch
into…
35/30 Calorie Bike
35/30 Calorie Row
35/30 Calorie Ski
CrossFit-Wod-Wednesday-9/23/20
A. Squat Clean + 3 Front Squats
5 sets, building from roughly 65% of clean; one set every 2:30
+
14 Min AMRAP
21 Front Squats; 115/75
15/12 Calorie Bike/Ski/Row
9 Shoulder to overhead; 115/75
100m Farmers Carry; 53/35
+
OPTIONAL
50 Plank Jacks
:30 sec plank
40 Situps
:30 sec plank
30 V-Ups
:30 sec plank
Comments
CrossFit-Wod-Tuesday-9/22/20
A. HSPU Practice
– don’t have any?
3 Sets; DB Z Press; 10-12 reps
:10-:30 second Handstand Hold; rest as needed
– got some, but not RX?
3 sets; Partial DB Press; 6-8 reps
Box HSPU; 8-10 reps
– got them
EMOM x12 Min;
4-6 HSPU, make it a challenging setting
— these are the same exercise as last week’s HSPU work. Either go heavier or squeak out another rep or two
4 RFT
Run 400m
10 Bar Facing Burpees
15 Deadlifts; 225/155
50 Dubs/100 Singles
+
OPTIONAL
Choose a weight, and back squat it 20 times
– doesn’t need to be crazy heavy, but don’t make it super light either. it’s only one set of 20 reps
— if you did this last week… beat it this week
Comments
CrossFit-Wod-Monday-9/21/20
21st
For Time;
1-2-3-5-8-13-21
Hang Power Cleans; 135/95
Box Jump Overs
– rest 3 Min
1-2-3-5-8-13-21
Russian KB Swings; 53/35
Hand Release Pushups
+
OPTIONAL
3 sets; Max DB Bench Press; 50/35 per hand; rest as needed bet sets
– scale this weight to something you can get 12+ each set in
— get more reps than last week’s
Comments
Wod-Friday-9/18/20
18th
3 Rounds
6 Front Squats 185/125
8 Pullups
10 Burpee Box Jump Overs
– rest 2 min
3 Rounds
8 Front Squats 155/105
10 T2B
12 Burpee Over Bar
+
OPTIONAL
Alternating DB Hammer Curl, 20 reps, 10/arm
– rest 1 min
Barbell Bicep Curl @ 30×1; 12-20 reos
– rest as needed, x3-4 sets
Comments
Wod – CrossFit – Friday – 09/18/20
3 Rounds
6 Front Squats 185/125
8 Pullups
10 Burpee Box Jump Overs
– rest 2 min
3 Rounds
8 Front Squats 155/105
10 T2B
12 Burpee Over Bar
+
OPTIONAL
Alternating DB Hammer Curl, 20 reps, 10/arm
– rest 1 min
Barbell Bicep Curl @ 30×1; 12-20 reos
– rest as needed, x3-4 sets
Comments
Wod-CrossFit-Thursday-09/17/20
17th
Teams of Two
100/80 Calorie Bike
50 Syncro DB Snatches; 50/35
100/80 Calorie Ski
50 Syncro Push Press; 75/55
100/80 Calorie Row
50 Syncro Front Squats 75/55
– if you want to do it a an individual, reps on snatches, push press and front squats stay the same, just cut calories in half
Comments
CrossFit-Wod-Wednesday-9/16/20
16th
A. Squat Clean; work to a heavy single for the day
OR
7 sets of 3 reps @ lighter weight
+
14 Min AMRAP
22/16 Calorie BIke/Ski/Row
44 Dubs/88 Single Unders
22 Deadlifts 185/125
+
OPTIONAL
Hollow Body hold; accumulate 3 min
– every time you break, do 15 Situps
Comments
WOD-CROSSFIT-Tuesday-09/15/20
A. HSPU Practice
– don’t have any?
3 Sets; DB Z Press; 10-12 reps
:10-:30 second Handstand Hold; rest as needed
– got some, but not RX?
3 sets; Partial DB Press; 6-8 reps
Box HSPU; 8-10 reps
– got them
EMOM x12 Min;
4-6 HSPU, make it a challenging setting
+
For Time;
Run 1 MIle Buy In
then..
10 Round of
3 Power Snatches; 135/95
6 Box Jumps
+
OPTIONAL
Choose a weight, and back squat it 20 times
– doesn’t need to be crazy heavy, but don’t make it super light either. it’s only one set of 20 reps
Comments
WOD-CROSSFIT-Monday-09/14/20
14th
On a 5 Minute Clock Complete:
30/22 Calorie Bike/Ski/Row
15 Burpees
then..
AMRAP w/remaining time;
10 Alternating DB snatch
10 Wall Ball Shots
– rest 2 min, x4 sets
** score is ONLY AMRAP of DB snatch and wall balls
+
OPTIONAL
3 sets; Max DB Bench Press; 50/35 per hand; rest as needed bet sets
– scale this weight to something you can get 12+ each set in
Comments