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
