Workouts for the Week: September 16 - September 21

Monday, September 16th

Choose either the CrossFit Workout or Fitness Workout on Monday, September 16th.

CrossFit Workout: For Time - With a Partner

1000m Row

-Into-

2 Rounds
60 Toes to Bar
30 Clean and Jerks (135/95)
60 Abmat Situps
30 Power Snatch (135/95)

-Into-

1000m Row

Fitness Workout: For Time - With a Partner

1000m Row

-Into-

2 Rounds
60 Toes to Bar
30 Double Dumbbell Clean and Jerks
60 Abmat Situps
30 Double Dumbbell Snatch

-Into-

1000m Row


Tuesday, September 17th

All Athletes will complete the Conditioning and the Workout on Tuesday, September 17th.

Conditioning: Every Minute on the Minute for 12 Minutes

Odd Minute: 8 Single Dumbbell Box Step Ups
Even MInute: 50ft Single Dumbbell Overhead Lunge

 Workout: As Many Rounds as Possible in 17 Minutes

3 Rope Climbs OR 12 Dips
20 Kettlebell Swings (1.5/1)
300m Run

RX+ - Wear a Weight Vest (20/14)


Wednesday, September 18th

Strength: 15 Minutes

3x8 Back Squat - Moderately Heavy

 Workout: As Many Rounds as Possible in 17 Minutes with a Partner - Relay Style

7 Calorie Row
7 Pistols (Scaling: 7 Goblet Squats)
7 Deadlifts (225/155)


Thursday, September 19th

Choose either the CrossFit Workout or Fitness Workout on Thursday, September 19th.

CrossFit Workout: For Time

3 Rounds
21 Wall Balls
15 Chest to Bar Pullups
9 Clean and Jerks (155/105)

Fitness Workout: For Time

3 Rounds
21 Wall Balls
15 Chest to Bar Pullups
9 Devils Press


Friday, September 20th

Workout: For Time - With a Partner - 35 Minute Cap

14 Rounds - Relay Style
30 Double Unders (40 Single Unders)
5 Strict Handstand Pushups (Scaling: 5 Strict or Plate Pushups)

-2 Minutes Rest-

21-18-15-12-9-6-3
Dumbbell Thrusters (50/35)
Dumbbell Facing Burpees

-Into-

1 Mile Partner Run


Saturday, September 21st

Workout: For Time

5 Rounds
15 Strict Press (75/55)
30 Abmat Situps
300m Run