WOD

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19
Sep

Monday September 19th

CrossFit

SKILLZ
Every 3:30 for 10:30 (3 sets)
5 Bench Press AHAP

Goal for all sets to be HEAVY (80%+ of 1RM)

Stimulus: Heavy
Rest: As Prescribed

WOD
For Time
80 Air Squats
400m Run
12 Clean and Jerks 185/125lbs

Time Cap: 10 Minutes

Feel: Gas
Pacing: Reach

15
Sep

Friday September 16th

CrossFit

SKILLZ
4 Rounds
Max Rep Strict Press @75-85%
Rest 2:00

Stimulus: Stamina
Rest: As Prescribed

WODFor Time, Partition Anyway
40 Bar Muscle Ups
100 Burpees

Time Cap 15 Minutes

Feel: Muscle Overload
Pacing: Sustain

14
Sep

Thursday September 15th

SKILLZ
Every 1:30 Minutes for 15 Minutes (10 sets)
2 Tempo Pull Squat Cleans

Drop and reset between reps

Start no heavier than 50% of your 1RM and only add weight if your movement is flawless.

Stimulus: Technique
Rest: As Prescribed

WOD
For Time
10-15-20-25
Dumbbell Thrusters 50s/35s
x3 Double Unders (30-45-60-75)

Feel: Gas
Pacing: Reach

13
Sep

Wednesday September 14th

CrossFit

SKILLZ
4 Rounds
1:00 Max sets of 3-5 Ring Dips
Rest 2:00

Stimulus: Stamina
Rest: As Prescribed

For Athletes unable to ring dip:

– Paralette Dips
– Bench Dips
– Push Ups

WOD
AMRAP 7 Minutes
6 Power Snatches 95/65lbs
12 Body Weight Walking Lunge Steps

Feel: Cardio
Pacing: Sustain

12
Sep

Tuesday September 13th

CrossFit

Build to a Heavy Deadlift Single around 85-95%
then
3×3 @ 87.5-92.5% 1RM
Rest 3-4 minutes between sets

Within ~1:00 after each set, perform 3 seated box jumps for maximal power. Sit on a box at approximately parallel and jump to a taller box for maximal explosiveness.

All reps are performed as “singles”. See Coach notes.

Stimulus: Heavy
Rest: As Prescribed

11
Sep

Monday September 12th

CrossFit

On a 30 Minute clock:

0:00-15:00
Every 5 Minutes Perform:
400m Run
1k/0.9k Air Bike

15:00-30:00
Every 5 Minutes Perform:
1k/0.9k Air Bike
400m Run

Score is total working time

Feel: Gas

9
Sep

Saturday September 10th

CrossFit

AMRAP (in a Team of 3) in 31 minutes
29 Wall Ball Shots (20/14 lb)
29 Overhead Squats (95/65 lb)
29 Hang Squat Clean-and-Jerks (95/65 lb)
29 calorie Bike
29 Hang Power Snatches (95/65 lb)

Each partner must perform a 1,991 meter Row at some point during the WOD.