Sep 16-22

Sat Sep 16

4 Rounds – split the work with a partner anyway you like.
Run*
20 Single Arm Devils Press 50/35
40 Wall Balls
60 DB CJ
RX+ Both partners do all the running and 4 Rope Climbs Each Round
*Round 1 1000M, R2 800M, R3 600M, R4 400M

Sun 

15 Rounds
2 Snatch 155/105 RX+ Squat Snatch
5 HSPU RX+ Deficit HSPU
10/8 Cal

Monday

3×3 Back Squat – Week 2 of Strength Cycle

Metcon:

5 Rounds
Min 1 – Max Cal (Pick a different machine than last week)
Min 2 – Rest (RX+ 2 Rope Climbs)
Min 3 – Max Step Ups w/ 50/35# DB
Min 4 Rest (RX+ 3 Muscle Ups)
– Score total Cal and Step Ups

Tuesday 

Metcon:

3 Rounds
25 Cleans 135/95
20 Pull Ups
15 TTB
10 Burpee to Pull Up Bar
5 Snatch 135/95
1 Lap Run

Wednesday 

12 Rounds – 40 Min Cap
100M Run
20 Cal
30 Double Unders

Thursday 

4×2 Snatch
4×2 Thruster
4×2 Clean and Jerk
2×4 Front Squat
3×5 Step Back Lunge 

Friday 

“Fran” – One of the Classic CrossFit Benchmark
21-15-9
Thrusters
Pull Ups

Strength

3×3 Bench Press – Week 2 of Strength Cycle

POPULAR POSTS

Sep 23-29

Sat With a partner, one person working, one resting, split as needed.5 Rounds25 Cal20 DB Hang Snatch 50/35 – RX+ American KB Swing 70/5315 Burpee Over

Sep 9-15

5 Rounds – Partners alternate after each exercise100M Run15 DB Deadlifts (1 DB 50/35) – RX+ DBall DL15 Burpees1 Min Break5 Rounds200M Run15 TTB15 DB

Sep 2-8

Sat With a Partner – 35 Min AMRAP1-2-3…(might not be split exactly even)Back Squat 225/135 (A weight that you can do at least 6 of

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