Programming September 10th-16th

Monday - September 10th

EMOM 12

Split Jerk  x 1 @75%

+

“Milo”

12 Minute AMRAP

10 Clean and Jerks s(135/95) f(95/65)

15/12 Cal AB/Row

10 Clean and Jerks

15/12 Cal AB/Row

etc…

***Sport add 20lbs each set, Fitness add 10lbs each set***

Tuesday - September 11th

“Cindy”

20 Minute AMRAP

5 Pull-ups

10 Pushups

15 Air Squats

***sport. Vest.***

Wednesday - September 12th

In 15 Minutes work to a heavy:

Back Rack Lunge x 20 (10 each leg)

+

10 Minute AMRAP

2 TGU s(1.5/1pd) f(1/.75pd)

15/12 Cal Row/AB

Thursday - September 13th

“Skill Remix”

2 Sets - 12 Minute AMRAP

1 Mile Run (buy in)

5 Burpee Complexes 

Double Unders s(50) f(25)

***rest 6 minutes between sets*** 

“Burpee Complex for Fitness”

1 Burpee 

1 Jumping Pullup

1 Jumping Chest to Bar Pull-up

“Burpee Complex for Sport”

1 Burpee

1 Pullup 

1 C2B

1 Bar Muscle Up

Friday - September 14th

“Courtesy of CrossFit.com”

With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)

Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

***When you fail, go hop on a Assault Bike until the last person is finished!***

***Score is Heaviest Snatch, Clean and Deadlift***

Saturday - September 15th

“LAN Party”

30 Minute AMRAP - Teams of 3-4

200 Cal AB

150 Wall Balls s(30/20) f(20/14)

100 T2B f(anchored abmat situps) 

Sunday - September 16th

Get Outside and be Rad.