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Thursday Hatch Cycle Back Squat Week 9B (Weight) 1×5@65% 3×5@75% Hatch Cycle Front Squat Week 9B (Weight) 4×5@65% Metcon (AMRAP – Rounds and Reps) 15 AMRAP: 10 Strict Pull-ups 20 Dbl DB Step-ups 50/25 30 Double-unders LVL1: Banded Strict PU LVL2: Inverted Barbell PU LVL3: Ring Rows 30 DU=Single/Single/DU or DU attempt up to 15

Wonderful Wednesday Split Jerk Werk (Weight) EMOM 11: Odd: 3 Split Jerks *Warm-up to 70% of 1 RM Split Jerk & increase load every set thereafter; AHAP Even: 1 Legless Rope Climb Scale: 1 Rope Climb or 3 Tarzan Pulls *record heaviest weight in Wodify Metcon (Time) 5 RFT: 400m Run 15 Deadlifts 135/95 The

Tuesday Snatch Work (Weight) 5×3 UB High-Hang Snatches (full squat) -Rest 2:00 btwn. sets *Start at 55-60% of 1RM Snatch & increase load every set" Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# LVL1: Jumping Ring MU+Dip LVL2: Asst. RMU+Dip LVL3: Pull-up+Dip (ring

CrossFit – Mon, Sep 19 Hatch Cycle Back Squat Week 9A (Weight) 1×5@60% 1×3@70% 1×2@80% 1×2@90% 1×1@95%

CrossFit – Sat, Sep 17 Metcon (AMRAP – Rounds and Reps) <p>8 Min Amrap:</p><p>14 Wall Ball@20/14</p><p>12 Pull-ups</p><p>200 M Hill Sprint</p><p>Rest 2:00 Mins</p><p>8 Min Amrap:</p><p>12/10 Cal Row/Ski/Bike&nbsp;</p><p>10 Box Jump Overs@24/20</p><p>8 Power Cleans@135/95&nbsp;</p> Saturday Community Wod