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CrossFit WOD

September 27, 2016

1. Strength:
Snatch Grip DL
5-5-3-3-3

2. For time
3RFT
15 Power snatch (75/55) (115/75)
35 Wallballs (20/14)
75 Double Unders

September 26, 2016

1. Strength:
10 Rep FS

*Take 108% (add 8%/ about 10#) to last weeks 15 rep FS and that is your weight for you 10 rep set.

2. AMRAP 16min
30 thrusters (95/65)
30 pull-ups
30 box jumps (24/20)
30 cal row

September 23, 2016

1. Strength:
20 Turkish Get-ups

2. For time
50-30-10
KB Swings (55/35)
Goblet Squats (55/35)
Pull-ups
Goblet Squats (55/35)

September 22, 2016

1. EMOM x 6min
Push-ups + Snatch (105/70) (145/100)
12 + 3

2. 16min AMRAP
1000m row buy in
THEN in remainder time…
AMRAP
12 Deadlifts (185/135) (225/155)
12 Wallballs (20/14)

September 21, 2016

1. Strength:
Backsquat
5 X 5 all @ 150% of your 15 rep FS from Monday

2. 3RFT
200m Run
9 push press (95/65) (125/80)
25ft front rack walking lunge (95/65) (125/80)
9 push press (95/65) (125/80)
25ft front rack lunge (95/65) (125/80)

September 20, 2016

1. Strength:
Max Effort Strict Press for reps + 3 push press x 3

*you will strict press your weight as many times as you can then finish without setting the bar down and complete 3 push press. Then rest and repeat for a total of 3 sets.

2. For time
10-9-8-7-6-5-4-3-2-1
HSPU
OHS (95/65) (145/100)
Box Jumps (24/20)

September 19, 2016

1. Strength:
15 rep FS @ 108-112% from your 20RM
(No less than 108% and no more than 112%)

2. AMRAP 5min x 3

3 G2OH (95/65) (135/95)
6 Burpees
9 Air Squats