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Group Workouts Week of 2 – 8 September 2019

Monday 2 September 2019 – ONE class at 10AM! 

CrossFit & CrossFit Lite welcome!

“Andy”  For Time:

  • 25 Thrusters @50% 1RM

  • 50 Box Jumps (usual height)   75 Deadlifts@same

  • 1.5 Mile Run

  • 75 Deadlifts

  • 50 Box Jumps

  • 25 Thrusters

38:00 Time Cap

Compare 21 Oct 18

ENDURANCE – no class this week

Tuesday 3 September 2019

Carry Ladder:

Minutes 1-5: 40m Bear Hug Carry @Very Heavy

Minutes 6-10: 40m Farmer’s Carry @Very Heavy

Minutes 11-15, 40m Waiter’s Walk @20/15kg

Minutes 16-20 40m (20/20) OHFR Carry @ Very Heavy

Minutes 21-25 40m Double KB Front Rack Carry @ Very Heavy

Wednesday 4 September 2019

Snatch or Clean & Jerk 3-3-3-3-3-3

EMOM * 14:   8 Kettlebell Snatches or 1-Hand Swings (7 rounds per side)

Thursday 5 September 2019

Sumo Deadlift 10-8-5-3-5

21-15-9 Repetitions for Time of:

  • Pull-ups

  • Dips

  • 5:00 Time Cap

Friday 6 September 2019

Back Squat 10-8-5-3-2-2-2-2
Bench Press 10-8-5-3-2-2-2-2

Saturday 7 September 2019

Run 400m, Nasal Breathing Only.  After each 400:

  • Max Pull-ups

  • Max Squats in 1:30

  • Max Push-ups in 1:30

  • Max Double-unders or Single Skips in 1:30

  • Accumulate 0:45 in Handstand

  • 50 Powerful Kettlebell Swings (1 or 2 hand)

  • Accumulate 0:45 in Hanging L-sit

  • 20 Kneeling Kettlebell or USB Around the Worlds

  • Run 400m

Sunday 8 September 2019

“Emily”  [up to] 10 Rounds for Time:

  • 30 Double-Unders/60 Single Skips

  • 15 Pull-ups

  • 30 Squats

  • 100m Run

  • Rest 2:00 between Rounds

Compare 23June19

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