Monday 9.24.18

Warm-up:

Coaches Choice

Strength:

Front Squat
Warm-up 5xBar, 1-2 acclimation sets, then
3×5, ascending or across

15min time limit

Conditioning:

“Wasabi”
1000m Run
40 Pull-ups
30 Front Squats, 95#/65#
20 Barbell Burpees

Rx’d+:
135#/95# Front Sqaut


No 7pm Barbell Tonight

Sunday 9.23.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

AMRAP 20min
20 H.R. Pushups
20 (2x) KB Deadlifts, 70#/53#
300m Run

10AM-12PM: Open Gym

Saturday 9.22.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Teams of 3
2 Rounds (30 Minute Time Cap):
100/70 Cal Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Barbell Facing Burpees

Round 1: (135/95)
Round 2: (115/80)

10AM-12PM: Open Gym

Friday 9.21.18

Warm-up:

Coaches Choice

Prep:
3 Power Snatches + 3 OHS
Build to your working weight, then 1-2sets over.

Workout:

“Overtime”
For Time:
200m Run, 21 Power Snatches
200m Run, 21 Overhead Squats
200m Run, 15 Power Snatches
200m Run, 15 Overhead Squats
200m Run, 9 Power Snatches
200m Run, 9 Overhead Squats

Rx’d: 75#/55#
Rx’d+: 95#/65#

Thursday 9.20.18

Warm-up:

Coaches Choice

Workout:

AMRAP 18min
30/21 Cal Row
30 Ab-Mat Sit-ups
20 DB Step-ups, 35#/20#, 20″ Box

Rx’d+:
30/21 Cal Assault Bike (40/30 Schwinn/Stair)
and 50#/35# DB’s

Cool Down:

Coaches Choice

Wednesday 9.19.18

Warm-up:

Coaches Choice

Prep:
Build to a moderate C&J (Power Clean Push-jerk)

Workout:

“Gwen”
15-12- 9
Clean & Jerk

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Score is weight used, denote # of fouls in comments 

Alternate WOD:

“Gwen-ish”
3 Minutes Clean and Jerks (95/65)
Rest 3 Minutes
2 Minutes Clean and Jerks (95/65)
Rest 3 Minutes
1 Minute Clean and Jerks (95/65)

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