Warm up CrossFit Team Series 9-15-21 Partner Wod Sync Thrusters 65/95# Sync Bar Facing Burpees 10 Rounds 5 Pull ups 10 Push ups 15 Squats 50 Meter sprint 5 x 250 Meter Rows RX Program: Strict Press 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Bent over rows w/ strict press weight 5 …
Wednesday 9/20
Warm up Power Snatch (speed work) 2 x 5 @50% 3 x 5 @70% (only if speed and efficiency are not lost) Superset: 10 Strict pull ups 20 Min EMOM 1st min: 1 Power clean, 2 Hang power cleans @75% (scale down % if technique is being sacrificed) 2nd min: 10 Over the bar burpees 3rd min: 6 Front squats …
Tuesday 9/19
Warm up Clean + Jerk 5 x 1 + 3 @70% Ring Dips 5 x 10 20 Min. AMRAP 16 HSPU 14 Wall balls 12 Deadlift @60% 10 GHD sit ups Cool Down 30 Cal row RX Program: Bench press 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% GHD Extensions 5 x 12 …
Monday 9/18
Warm up + 6 Min. Jump rope 10 Rounds 35 Double arm rope slams 100 Meter tire drag w/ 10# 25 Cal Row 50 Mountain climbers 100 Double unders 400 Meter jog Rx Program: Deadlift 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Bicep curls x20 Press in snatch (Sots press) 5 x …
Friday 9/15
Warm up 15 Min. to find Max Split Jerk 15 Min. to find Max Any lift missing 9 Min. AMRAP 55 Push ups 45 Weighted sit ups 35 Goblet Squats 5 Rounds (9 Min. cap) 10 Ring dips 15 T2B 400 Meter row
Thursday 9/14
Warm up 15 Min. to find Max Bench Press 15 Min. to find Max Back Squat 15 Min. AMRAP 12 Sumo Deadlift High Pull 65/95# 9 Front Squats 6 O/H Lunges (R+L=1) 100 Meter tire drag 45/75# 800 Meter run
Wednesday 9/13
Workout of the Day 15 Min. to find Max Snatch 15 Min. to find Max Push Press 21-15-9 Clean + Jerk Pull ups + 35 Double unders 400 Meter cool down jog
Tuesday 9/12
Workout of the Day Warm up 15 Min. to Find Max Clean 15 Min. to Find Max Front Squat 16 Min. AMRAP 2 Bar or Ring Muscle ups (5 C2B or strict pull ups, 8 Ring rows) 3 Burpees 35 Double unders 4 Min. of Rowing (picture provided by: Jennifer Cruz)
Monday 9/11
Work of the Day Barbell warm up Clean tech. 15 Min. to Find Max Deadlift or max 5 reps 15 Min. To find Max Strict Press 15 Min. EMOM 3 Power clean, front squat, push press, back squat, push press Bring Sally up
Saturday 9/9
Warm up 11 Min AMRAP 25ft O/H Walking lunges with plate 35/55# 6 pull ups 3 burpees 15 Min EMOM 5 Hang Cleans 55/75# 50 Meter Sprint 500 Meter row