Month: September 2023

Skill Work: Muscle-ups EMOM 6 minutes 2 ring muscle ups Weightlifting: Deadlift & Rope Climb EMOM 12 minutes 4 DL at 75% of 1 RM, alt 1 Rope Climb Odd Minute: 4 Deadlifts Even Minute: 1 Rope Climb WOD: For time: *15 Minute Cap* 60 Goblet Squats Rx: 32/24kg EMOM: Start with 30 Double Unders…

Endurance: 1 Mile run for time Weightlifting: Strict Press E2MOM 10 minutes 4 strict press at 75% of 1 RM WOD: AMRAP in 14 minutes 21 Calorie Row, rx= assault bike 15 Power Snatch 95/65 9 Push Press 95/65

Skill Work: Handstand Tabata handstand hold -either free standing or against the wall Weightlifting: Front Squat E2MOM 12 minutes 4 Front Squat 75% of 1 rm WOD: 4 Rounds for time *CAP 14 minutes* 10 Dumbell Thrusters 35/20 lbs, rx+ 50/35 8 Toes to Bar 6 Pull ups, rx+ Chest to Bar Pull Ups

Skill Work: Pistols EMOM 7 minutes straight set alternating pistols Weightlifting: Back Squat E2MOM 14 minutes 6 back squats @ 65% of 1rm WOD: Crossfit Games Open 17.1 For Time: 10 Snatches 15 Burpee Box Jump Overs 20 Snatches 15 Burpee Box Jump Overs 30 Snatches 15 Burpee Box Jump Overs 40 Snatches 15 Burpee…

Skill Work: Tabata Alternating L-Sit holds and Plank Holds in the same tabata Weightlifting: Power Snatch Emom 10 minutes 1 Power Snatch plus 1 Snatch Balance @ 70% of 1rm snatch WOD: AMRAP 15 minutes 400m Run 20 One Arm Dumbell Walking Lunges 50/53lbs 500M Row

Skill Work: Muscle-ups EMOM 6 minutes 1 Ring Muscle Up + 3 Ring Dips Weightlifting: Deadlifts & Rope Climbs EMOM 14 minutes -alternating deadlifts and rope climbs ODD Minute: 5 Deadlifts @ 65% of 1rm Even Minute: 1 Rope Climb WOD: 4 Rounds for Time: 15 Wall Balls 20/14lbs, 10/9 ft target 12 Toes to…

Skill Work: Weighted Pull-ups EMOM 6 minutes, 2 weighted pull ups @ 80% of 1RM Weightlifting: Strict Press EMOM 12 minutes, 5 strict press @ 65% of 1RM WOD: AMRAP 7 minutes 50 Double Unders 10 Over Head squats 95/65, RX+ 135/95

Skill Work: Handstand Push-Ups EMOM 6 minutes straight set handstand push ups Weightlifting: Front Squat E2MOM 10 minutes 5 front squat @ 70% of 1RM FS WOD: 21-15-9 *Cap 16 minutes* Pull Ups Air Squats Ring Dips Burpees *Sub Push ups for Ring Dips

MOBILITY: Spend 6 minutes foam rolling, lacrosse ball, and doing your own banded mobility work WEIGHTLIFTING: Back Squat E3MOM 15 minutes 5 Back Squat -establish new 5 rep max back squat WOD: Annie: 50-40-30-20-10 Double-unders ABMAT Sit-ups

GYMNASTICS: Bar Muscle-ups EMOM 6 minutes 3-4 continuous BMU WEIGHTLIFTING: Squat Clean Thruster (Clusters) EMOM 10 minutes 1 thruster plus 2 front squats, work at 70-80% of best 1 RM thruster WOD: For Time: *Cap 20 minutes* 800 Meter Farmers Carry** RX: M- 32kg, F-24kg each hand *Every time you drop the kettle bell do…