CrossFit – Thu, Sep 21 Metcon (Time) 230916 Mainsite WOD 4 RFT:2-Mile Bike Ride (3,200m)7 Muscle-ups10 Deadlifts 225/155 Rx+5 RFT:2-Mile Bike Ride10 Muscle-ups10 Deadlifts 275/185 Scale:3 RFT:1-Mile Bike Ride (1,600m)5x: 3 Ring Rows+3 Jumping Dips10 Deadlifts 95/65 L1: Jumping Muscle-ups 3200m Bike=2,000 Row/1 Mile Run1600m Bike=1,000 Row/800m Run
CrossFit – Wed, Sep 20 Metcon (Weight) Box Squat (to or just below parallel)10×2 @85-90% of 1 RM, rest 60-90 secs Metcon (Time) “Annie with a Catch” For Time:50-40-30-20-10Double-undersWall Balls 20/14Abmat Sit-ups
CrossFit – Tue, Sep 19 Metcon (Weight) On a running clock, every 2:00 for 10 sets 1 Power Snatch + 2 Hang Snatches ME OHS on the last set. Increase load every set. Score is heaviest load & number of OHS on the last set. Metcon (Time) For Time: 21-15-9Devils Press 2×50/35GHD Sit-ups L1: GHD
CrossFit – Mon, Sep 18 Metcon (Weight) Front Squat Wave3-5-3-5-3RPE 10-8-10-8-10 Rest 90-120 secs between sets. Metcon (AMRAP – Rounds and Reps) 15 AMRAP:400m Run15 Thrusters 95/6510 Ring Rows *Body must be parallel to the floor for the ring rows. Use a box if needed
CrossFit – Sat, Sep 16 Partner Wod for Time! Teams of 2 (Time) 80 Cals (Row, Ski, Bike) 80 Alt Dumbbell Snatches@35/25 800 M Run (together) 80 Box Jump Overs@24/20 80 Wall Ball Shots@20/14 Split reps equally RX+ 50/35 100 Reps of each movement
