Saturday 9.22.18

Snatch 2-2-2-2-2-2

2018 CrossFit Team Series Event 1

AMRAP 7: Synchronized Burpee Over Bar (in heats if needed)

Teams of 2:

AMRAP 22

4 BMU

8 HSPU

16 KBS 70/53#



Alpha

Front Squat 5x1 @ 90
Snatch HS
C&J HS x 2
Snatch Pull 3x3 @ 100

Friday 9.21.18

3 Rounds

25 DB Push Jerks 50/35#

50 Double Unders

25 Weighted Step Ups 24/20”

50 Double Unders

3-5 Group Stretches


Alpha

Push Press

6 @ 75

4x6 @ 80


Clean Pull 5x3 @ 95


Wednesday 9.19.18

“Saved By the Bell”

3 Rounds

Burpees

Wall Ball 20/14#

Deadlifts 115/75#

MB Sit Ups 20/14#

Hang Power Clean 115/75#

Rest 1 min


Fight Gone Bad-like stimulus. Count TOTAL reps


Alpha

Clean

3 @ 75

4x2 @ 80


Back Squat 5x2 @ 70


Ski Erg 100 Cals for time


Tuesday 9.18.18

For Time:

21 Squat Snatches 75/55#

42 Push Ups

15 Snatches

30 Push Up

9 Snatches

18 Push Ups

EMOM 8

10 Flutterkicks + 5 Hollow Rock


Alpha

2 Power Clean + 1 Push Jerk 5x3


Snatch Pull 4x3 @ 95


EMOM 10: 3 Strict Ring MU (No dip; (as UB as possible) // 10 MIN RMU Practice/transitions


Monday 9.17.18

Back Squat 5x2 @ 70%

With a partner: AMRAP 15
Run 200m
30 Double Unders
(alternating full rounds)

Alpha

Front Squat 5x3 @ 85

Jerk
3 @ 75
5x2 @ More Challenging than 75

Prone Dumb bell Rows: https://www.youtube.com/watch?v=z3rwwBTjX4s
Tempo X120 5x5

Box Brief

Wednesday September 19, Team Series begins

Saturday 9.15.18

A) 15 min to build to heavy C&J Single


Teams of 2:

B) @ 0:00

10-1

D Ball Over Shoulder

200m carry


C) @20:00

AMRAP 20

15 Toes to Bar

50’ HS Walk



Alpha

2 Rounds

50 GHDSU

50 Pistol


Front Squat 5x1 @ 90


Snatch Single


Snatch Pull 3x3 Heavy


Friday 9.14.18

20 Clean & Jerk 225/155#

Alpha

Power Clean + Push Press 5 x 2(2+1) Build to challenging set over 5


Thursday 9.13.18

Happy Birthday, Armel!

Work on a weakness, or make up a workout you've missed this week.

Wednesday 9.12.18

5 x 2 min Rounds

10 Thruster 95/65

200m Row

Max Thruster 95/65#

Rest 2 min


Alpha

Clean 3 @ 75, 4x2 @ 80

BTN Jerk 5x2 @ 80

Back Squat 5x2 @ 70