WODS September 14th-20th

Jessica

SUNDAY

Sunday Fun Day!

MONDAY

WOD:

STRENGTH:

Back Squat

5×6 @ 60, 65, 70, 75, 80%

 CONDITIONING:

CrossFit Football Kettlebell Test:

5 rounds:

1 min ME Russian Kettlebell swings (2/1.5 pd)

1 min rest

*For each round you are unable to achieve 30 swings, row a 1000m penalty row after class.

TUESDAY

WOD:

STRENGTH:

10 min to find a 1RM Push Jerk

CONDITIONING:

7 RFT:

7 CTB Pullups

7 Push Jerks @ 155/105

7 Burpees

25 min cutoff

WEDNESDAY

WOD:

STRENGTH/CONDITIONING:

AMRAP 8 min

8 Pushups

3 Deadlifts starting @ 225/155 lb

*After 4 rounds increase load to 275/185 lb

*After 8 rounds increase load to 305/205 lb

All weight changes done on the clock. No staging of weights allowed.

STRENGTH:

Bench Press

8-8-8

GHD Situps

15-15-15

Alternate exercises

THURSDAY

WOD:

STRENGTH:

OHS

12 min to find a 3RM OHS

CONDITIONING:

6 rounds:

10 high Box Jumps @ 5 seconds apart, 10 sec transition to outside,

then 3 min to Sprint 150m and rest remainder

FRIDAY

WOD:

SKILL:

12 min practice and instruction on Rope Climbs

CONDITIONING:

AMRAP 22 min

800m Run

6 Rope Climbs

SATURDAY

WOD:

STRENGTH:

20 min to find a 1RM Snatch

CONDITIONING:

“Isabel”

For time:

30 Snatches @ 135/95 lb


*Power or full Snatch acceptable.

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