Training September 3rd – 9th

SUNDAY

Sunday Funday!

3 PM Coach’s Choice WOD

MONDAY

9 AM – Obstacle Course

10 AM – Dedicated Mobility

10:30 AM – Gymnastic Clinic

TUESDAY

Deadlift Week 5

Work Sets:

1 set x 1 rep @ 97.5%

Speed Sets:

E2MOM for 2 Rounds

3 reps @ 70%

Assistance Work:

EMOM 6

Odd: 8 Stiff-leg Deadlifts

Even: 8 Bent-over Rows

WEDNESDAY

Find a 1RM weighted Pushup

-then-

2 Rounds for Time:

10 Hand Release Push-ups

15 Toes to Bar

20 Kettlebell Swings @ 53/35#

25 Burpees to a 45# plate

20 Kettlebell Swings

15 Toes to Bar

10 Pullups

Homework: After the workout and off the clock: Zercher carry a heavy sandbag 200 m.

THURSDAY

Find a 1RM Hang Clean and Jerk

-then-

3 Rounds for Time:

10 Hang Cleans @ 135/85#

2 Rope Climbs

-then-

3 Rounds for Time:

10 Jerks @ 135/85#

20 Box Jumps @ 20”/18”

*Cutoff: 20 min

FRIDAY

“Scooter”

With a partner, complete as many rounds as possible in 30 minutes of:

30 double-unders

15 pull-ups

15 push-ups

100-meter sprint

Each partner must complete a full round before tagging the next partner.

*CrossFit Mainsite: Oct. 15, 2015

SATURDAY

CrossFit Total 2

Find 1 RM Clean

Bench Press

Overhead Squat