Workouts for 9/9-9/14/2019

Monday, September 9

STRENGTH

3x12 Strict Press
*B/T Sets - 16 Dumbbell Front Raises*

MASHED POTATOES

15 Minute AMRAP:
20 Single-Arm Dumbbell Clean & Jerk (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
20 Suitcase Lunge (Fit: Unweighted, RX: Same Weight)
20 V-Ups (Fit: Tuckups)


Tuesday, September 10

STRENGTH

3x12 Deadlift
*B/T Sets - 10 Jefferson Curls*

GRAVY

5 Rounds For Time:
20 Slamball (Fit: 30/20#, RX; 40/30#, FB: 50/40#)
10 Burpee Pullups (Fit: 10 Burpee Jumping Pullups)


Wednesday, September 11

9/11 TRIBUTE WOD

For Time:
2001m Row
11 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
11 Thrusters (Fit: 95/65#, RX: 115/75#, FB: 135/95#)
11 Chest-2-Bar Pull-ups (Fit: C2B Toe-Spot/Banded, RX: C2B)
11 Power Cleans (Fit: 95/65#, RX: 115/75#, FB: 135/95#)
11 Handstand Push-ups (Fit: Strict Dumbbell Press)
11 American Kettlebell Swings (Fit: 35/26#, RX: 44/35#, FB: 53/44#)
11 Toes-2-Bar (Fit: Hanging Knee Raises)
11 Push Jerks (Fit: 95/65#, RX: 115/75#, FB: 135/95#)
11 Deadlifts (Fit: 135/95#, RX: 185/125#, FB: 225/165#)
2001m Row


Thursday, September 12

STRENGTH

3x12 Back Squat
*B/T Sets - 15 Pause Jumping Air Squats*

COLE SLAW

12 Minute AMRAP:
15 Wallball (Fit: 14/10#, RX: 20/14#, FB: 25+/20#)
5 Power Snatch (Fit: 75/55#, RX: 95/65#, FB: 115/75#)


Friday, September 13

STRENGTH

3x12 Bench Press*B/T Sets - 20 Dumbbell Flys*

MACARONI & CHEESE

16 Minute AMRAP:
10 Push-ups (Knee/Box Push-ups)
20 Curtsy Squats (Unweighted)
30 Russian Kettlebell Swings (Fit: 44/35#, RX: 53/44#, FB: 62+/53+)


Saturday, September 14

CROSSFIT GAMES WOD

"Triple 3" (For Time):
3000m Row (Fit: 2000m Row)
300 Double-Unders (Fit: 300 Singles)
3 Mile Run (1 Mile Run)