WOD

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

HERO WOD FRIDAY Ralph (Time) 4 Rounds For Time 8 Deadlifts (250/175 lb) 16 Burpees 3 Rope Climbs (15 ft) 600 meter Run In honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006

Thursday Hatch Cycle Week Back Squat Week 8B (Weight) 2×5@65% 3×5@70% Hatch Cycle Front Squat Week 8B (Weight) 4×5@60% Metcon (Time) Descending Ladder 10–>1 C2B PU Deficit HSPU 2" *100m SPRINT on the rower after every round LVL1: Kipping PU/HSPU LVL2: Banded Strict PU/2 Abmat HSPU LVL3: Ring Rows/Strict Push-ups

Wednesday Clean Complex (Weight) 5×1 of the following Clean Complex: 1 Clean+ 1 Front Squat+ 2 Split Jerks Rest 90-120 secs. btwn sets Metcon (Time) 5 RFT: 10 DBL DB Devils Press 55/35 20 DBL DB Suitcase Lunges 55/35 50 ft. HSW LVL1: 50 Shoulder Taps (Nose & Toes HS) LVL2: Accumulate 90 secs in