Sat Sep 30
20 Rounds – With a partner, 1 partner works, 1 rests.Switch after each part3 Thrusters 145/95 – Pick a weight that is heavy but you can do most rounds unbroken200M Run1 Round of Cindy – 5 Pull Ups 10 Push Ups 15 Air Squat
Sun
50 Cal or 2 Lap Run18 Deadlift 225/15518 TTB15 DL 255/17515 TTB12 DL 315/20512 TTB9 DL 335/2259 TTB6 DL 365/2456 TTB50 Cal or 2 LapFor the deadlifts, start with a weight that you could do 18 unbroken when fresh.Finish with a weight that you could do 6 when fresh.You don’t need to do them unbroken during the WOD but you can.RX+ add 2 Bar muscle ups each time you break a DL and/or finish a set of TTB
Monday
3×5 Front Squat – Week 1 of Strength CycleAfter each set of squats, do a challenging set of dips.
Metcon:
12 Min AMRAP3-6-9-12…DB Snatch 50/35 – RX + D Ball Clean 100/70Cal (Keep your monitor rolling up, don’t reset)
Tuesday
3×5 Push Press – Week 1 of Strength Cycle
Metcon:
Klepto – One of the original CrossFit.com Hero WODs
Four rounds of: 27 Box jumps, 24″ box20 Burpees11 Squat cleans, 145/100 pounds
Wednesday 3×5 Deadlift – Week 1 of Strength Cycle
Metcon20 Rounds – 30 Min Cap5 Pull Ups – RX+ 2 Muscle Ups5 Wall Balls5 Push Ups – RX+ 2 Wall Walk
Thursday
3×5 Back Squat – Week 1 of Strength CycleAfter each set of squats, do a challenging set of dips.
Metcon:4 Rounds – Not ScoredMin 1 10-15 TTB/GHDMin 2 10-16 Back Rack Step Back Lunges 95/65Min 3 2-3 Rope Climbs or 6-8 Strict Pull Ups or Negative Pull UpsMin 4 200M RunMin 5 Rest
Friday
Jackie – Quarterly test of one of CrossFit’s classic Benchmark WODs
For time:• 1000m row• 50 Thruster 45/35#• 30 Pull-ups
or Jackie+
50 Cal Bike50 Wall Balls15 Ring Muscle Ups
Strength
3×5 Bench Press – Week 1 of Strength Cycle(If you have been coming a year or more, use a multigrip or axle bar this cycle)
