Winter is coming…prep with the workouts for September 9-15th

Monday

A) 10:00 AMRAP

10 Power cleans (185/125)

50 ft. Handstand walk

-5:00 Rest-

B) 10:00 AMRAP

10 DB Rows (50/35)

50 ft. DB Lunge*

*DB’s must be on shoulders

Above and Beyond

3 rounds:

8 pullups

8 barbell bent over row

8 banded face pulls

Tuesday

Co-Ed Partner Workout

3 Rounds for time:

50 Calorie row

50 Push press (115/75)

50 Box Jump-overs (24″/20″)

*split reps as needed

Above and Beyond

3 rounds:

8 pushup to renegade row

8 DB press

8 ring dips

Barbell Club:

3 position snatch

1-1-1-1-1-1-1

*Work to a heavy single

*1rep =’s high hang + mid hang + floor

Overhead Squat

3×8 at 65%

*Base % off 3 position snatch

Wednesday

9/11 Tribute WOD

20:01 AMRAP

9 Thrusters (115/75)

11 Bar-Facing Burpees

343m Row/Run

Above and Beyond

3 rounds:

8 DB front raises

8 barbell skull crushers

8 pullups

Thursday

On a 16:00 Clock

A) 10 Rounds for time

5 Burpees

7 Strict Pull-ups

Then,

B) AMRAP in remaining time

5 Lateral Burpees Over DB

7 Alt DB Snatch (50/35)

Above and Beyond

3 rounds:

8 single arm DB row

8 barbell reverse curl

8 DB curl

Barbell Club:

Back Squat

5 rep max

Snatch Grip Deadlift

8-8-8

Friday

A) 10:00 EMOM (Every minute on the minute)

20 Double-unders (:30 cap)

1 Clean & Jerk (70-80% 1RM)

– 7:00 Rest-

B) 10:00 EMOM

1 Pause Back Squat (80% 1RM)*

10 Push-ups

*0:03 Pause

Above and Beyond

Surprise weekly challenge

Saturday

Project Uplift, a local CrossFit comp will be going on all day at Mad Wire, if you have time come by and cheer on all your fellow gym friends J

“Cindy”

20min AMRAP

5 pullups

10 pushups

15 air squats

Sunday

Team workout – TBA

Rowing Club

Barbell Club:

Clean and Jerk

2 rep max

Power snatch

2 rep max