September 2019

This is ourfinal week of OUR programming because next week begins the Open and we will be following the main site www.crossfit.com HQ programming. WOD AMRAP in 20 minutes 2 Muscle ups (alternate 4 chest to bar pull ups) 10 burpees Run 200m Post rounds completed to the Zen

WOD For time Complete the following exercises in any order: 30 Reps of Thrusters 75/55lb 30 Reps of Kettlebell swings 70/55lb 30 Reps of Toes to bar 30 Reps of Row for Calories 30 Reps of Burpees over the bar Post times to the Zen.

Weightlifting: Increase the loads from last week. Snatch 5×1 Snatch Pull 3×2 Front Squat 3×2 Conditioning: Push ups 5 sets @ 35% Practice scales and L-sits. Post loads to the Zen.

WOD 4 rounds for time of 30 sit ups 15 box jumps 30/24” 400m run Post times to the Zen.

Weightlifting: Increase the loads from last week. Clean and Jerk 5×1 Clean pull 3×2 Back Squat 5×2 Conditioning: Bumper raises 3×10 Reverse Hypers 3×10 Handstand holds, and Handstand walks.

On a continuously running 25-minute clock: As many rounds as possible in 5 minutes of: 10 strict pull-ups, 20 push-ups, 30 squats Then, as many rounds as possible in 5 minutes of: 8 strict pull-ups, 16 push-ups, 24 squats Then, as many rounds as possible in 5 minutes of: 6 strict pull-ups, 12 push-ups, 18

WOD “Nancy” 5 rounds for time of: Run 400m 15 Overhead squats 95/65lb Post times to the Zen.

EMOM for 15 minutes First Minute Deadlift 5 reps at 1.5 bodyweight Second Minute Strict Ring Dips 7 reps Third Minute One Legged box squats 10 reps alternating (one legged squat to a platform below parallel) Conditioning: Reverse Hypers 3×10 Bumper raises 3×10 Post loads to the Zen.

WOD Complete as many rounds as possible in 20 minutes of: 10 strict knees-to-elbows (no kipping) 3 wall climbs post rounds completed to the Zen.

Weightlifting The weights you use today should be heavier than last week. Clean and Jerk 5×1 Then EMOM for 15 minutes First minute: Back squat x3 Second minute: Strict pull up 7/5 Third minute: Push ups @35% of max Conditioning: Practice Scales for 5-10 minutes and do mobility!! Post loads to the Zen.