9.3.18 – 9.8.18

Monday: 9.3.18

HOLIDAY SCHEDULE IN EFFECT IN OBSERVANCE OF LABOR DAY
ONE CLASS AT 9AM, ALL OTHER CLASSES CANCELLED

CrossFit Linchpin Test 12

For time
400m run
15 Clean & Jerks 135/95#
3 Rope Climbs, 15 ft

400m run
12 Clean & Jerks
2 Rope Climbs

400m run
9 Clean & Jerks
1 Rope Climb

Compare to 9.4.17


Tuesday: 9.4.18

5-5-5x Back squat
In 12 minutes or less, build to three heavy sets of 5 reps at the same weight.

Then,

For time
20/15 Cals on rower
20/15 Cals on air bike
30 Alternating dumbbell snatches 50/35#
30 Toes to bar


Wednesday: 9.5.18

On the minute for 6 minutes (3 rounds of each)
Odd minutes: 8-10 Bar dips
Even minutes: 8-10 Strict pull ups

Use assistance or resistance so that hitting the required rep count is possible with good form.

Then,

7 Minute amrap of
8 Russian kettlebell swings 70/55#
8 Push ups
8 Step back lunges holding 70/55# kettlebell (4 per leg)


Thursday: 9.6.18

1x Clean deadlift + 1x hang squat clean + 1x front squat
In 12 minutes or less, build to two heavy sets at the same weight.

Then,

2 Rounds with a partner for time of
30 Cals on rower
120 Double unders
30 Front squats 135/85#

One partner working at a time, share reps as desired.


Friday: 9.7.18

3 Rounds, each for time
30′ Farmer’s walk
30′ Slam ball carry anyhow
3 Slam ball load to 60/54″ target
30′ Slam ball carry anyhow
30′ Farmer’s walk

The farmer’s walk implements will start at the 30′ mark and be carried to the 0′ mark where the slam balls will be waiting.  The athletes will pick their ball up and carry it to the back wall (where the pegboard is) and begin the slam ball loads.  The first load may be straight off of the carry.  After the third rep, the process is reversed and time is stopped when the athlete crosses the 30′ line with the farmer’s carry implements.  Rest at least 4 minutes between rounds.


Saturday: 9.8.18

CrossFit mainsite workout 180901Saved by the Barbell”

3 rounds for max reps of:
1 minute of burpees to target at least 6″ out of standing reach for RX
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans

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