Workouts for the Week: September 2 - September 7

Announcement

New Members - Make sure you add yourself to the private Facebook group for Rocktown Athletes!

-Lauren and Nate


Monday, September 2nd

Choose either the Hero Workout or Fitness Workout on Monday, September 2nd.

Hero Workout: “Glen+” - For Time - With a Partner

30 Clean and Jerks (185/135)
1 Mile Partner Run
10 Rope Climbs (Scaling: 20 Dips)
1 Mile Partner Run
100 Bar Facing Burpees

*One person working at a time. Compare to May 2nd, 2018.

Fitness Workout: For Time - With a Partner

40 Double Dumbbell Clean and Jerk
1 Mile Partner Run
10 Rope Climbs (Scaling: 20 Dips)
1 Mile Partner Run
100 Bar Facing Burpees

*One person working at a time. Compare to May 2nd, 2018.

 
Hero_GlenDoherty.jpg
 

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.


Tuesday, September 3rd

Choose either Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Tuesday, September 3rd.

Strength: Every Minute on the Minute for 16 Minutes

Odd Minute: 2 Front Squats at 75-85% of Front Squat 1RM
Even Minute: 4 Back Squats at 75-85% of Front Squat 1RM

Conditioning: 16 Minute Cap

10 Rounds
6 Pushup + Left Shoulder Tap + Right Shoulder Tap
12 Air Squats

CrossFit Workout: As Many Rounds as Possible in 7 Minutes

15 Push Press (75/55)
30 Double Unders (Scaling: 60 Single Unders)

Fitness Workout: As Many Rounds as Possible in 7 Minutes

15 Dumbbell Push Press
30 Double Unders (Scaling: 60 Single Unders)


Wednesday, September 4th

Workout: As Many Rounds as Possible in 21 Minutes with a Partner - Inspired by Wodapalooza

40 Alternating Dumbbell Snatch (50/35)
40 Pullups
30 Burpees Over the Dumbbell
30 Chest to Bar Pullups
20 Devils Press (50/35)
20 Bar Muscle Ups (Scaling: 20 Strict Pullups)

!Cashout!

3 Rounds
9 Dragon Fly
15 Good Mornings
21 Russian Twists


Thursday, September 5th

Workout: For Time

5 Rounds
3 Power Snatch (155/105)
9 Box Jumps (24/20)
15/13 Calorie Row


Friday, September 6th

Conditioning: 15 Minute Cap

Death by Thrusters (95/65) - Add 1 Thruster each minute until you cannot complete within the minute.
Accumulate 2000m Row during rest between Thrusters.

*Compare to January 13th, 2017. 

Workout: For Time

50 Handstand Pushups
50 Toes to Bar (Scaling: 50 Toes to Bar Attempts or 70 Abmat Situps)
Every Minute on the Minute: 3 Dumbbell Squats (50/35)


Saturday, September 7th

Workout: For Time

4 Rounds
15 Wall Balls
30 Kettlebell Swings (1.5/1)
60 Double Unders (Scaling: 120 Single Unders)