Sep 23-29

Sat 
With a partner, one person working, one resting, split as needed.
5 Rounds
25 Cal
20 DB Hang Snatch 50/35 – RX+ American KB Swing 70/53
15 Burpee Over DB
5 Rounds
100M Farmer Carry w/ DB or KB
200M Row
330M Run

Sun
6 Rounds
0-3 Min
1 Lap Run
Max Sit Ups
3-5 Min
3 Heavy Bench Press
Record total Sit ups and avg Bench Weight

Mon
Back Squat 5-3-1+
Week 3 of “Wendler” Strength Cycle
1+ means if you’re feeling good, add a 2nd rep or 4th set

Metcon
14 Min AMRAP
3-6-9-12-15…
Pull Ups
Burpee Over Bar
Overhead Squat 75/55

Tues
2×5 Strict Press
2×3 Push Press
3×1 Split Jerk
Perform a challenging set of Ring Dips / Bar Dips/ Bench Dips after each exercise. 3 Sets of Dips
Metcon

Pick a device
100 Cal Row/Ski/Bike Time Trial
Compare to Aug 29 or try a different device

Wed
“Karen” – 1 of the classic CrossFit Benchmarks

150 Wall Balls

After Karen, 20 Min EMOM

4 Rounds – Not Scored
Min 1 10-15 TTB/GHD
Min 2 3 Heavy Deadlifts
Min 3 2-3 Rope Climbs or 6-8 Strict Pull Ups or Negative Pull Ups
Min 4 200M Run
Min 5 Rest

Thurs

Metcon
30 Min EMOM
1 Heavy Clean*
3 Burpees
5 Abmat Sit Ups
*As heavy as you can go w/o missing at least 10 Rounds ~80% of your 1RM
Score the # of rounds you complete
If you miss the clean, wait until the next minute to try again.


Fri
“Helen” – 1 of The Classic CrossFit Benchmarks
3 Rounds

400M Run
21 KB Swings 53/35
12 Pull Ups

Strength
Bench Press 5-3-1+ – Week 3 of  “Wendler” Strength Cycle
1+ means if you’re feeling good, add a 2nd rep or 4th set

POPULAR POSTS

APR 20 – 26

Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds

APR 13 – 19

Saturday For Time (CAP 35:00)w/ a partner… Buy-in: 1000m Run (together)30 Hang Clean @135/9530 SYNC Burpee Over Bar30 Hang Clean @155/10530 SYNC Burpee Over Bar30

APR 6 – 12

Saturday 6 Rounds For Time (CAP 40:00)w/ a partner…10 Alt. DB Devil Press @50/3515 KB SDHP @70/5320 Push Up400m Run (Together)*You need to alternate the

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