Monday, September 4th - Sunday, September 10th

Monday

 

A)

AMRAP in 5 minutes x 2, rest 3 minutes

 

·      Row 10 cals

·      10 pull – ups

·      10 dumbbell snatch

 

 

AMRAP in 5 minutes x 2, rest 3 minutes

 

·      10/8 cals Assault bike

·      10 dumbbell push press

·      kettlebell swings

 

 

B1) 3 x 15 V – ups

B2) 3 x 30s side plank/side

 

Tuesday

 

A) Back Squat – 85% x 1 x 2

 

B) Run 400m

 

Rest 5 minutes

 

Row 500m

 

C1) 5 x 8 – 10 ab wheel

C2) 5 x 6 – 8 SLDL

 

Wednesday

 

A) Hang Power Clean – 2 OTM x 10

 

B) 4 RFT

 

10 burpee box jump over

10 push press

10 pull – ups

 

C) plank – max time

 

Thursday

 

A) Hang Power Snatch – 2 OTM x 10

 

B) AMRAP in 12 minutes

·      10 Toes to bar

·      10 push -ups

·      10 box jumps

·      10 push – ups

C) 4 sets per side, 1 legged L sit

 

Friday

 

A) Thruster – 2RM

 

B) 17.5 CrossFit Open Workout – 15 minute cap

 

10 RFT

·      9 thrusters, 95/65lbs

·      35 double – unders

 

Saturday

 

Front Squat – 85% x 1 x 2

 

 

5 RFT

 

20 SA OH walking lunge

15 kettlebell swings

10 dumbbell push press

 

100 abmat sit-ups

 

Sunday

Yoga