Week of September 9, 2019

Monday

Warm Up / Mobility:  3 Rounds - 30' OH kettle bell lunge (L arm) + 30' OH kettle bell lunge (R arm) + 10 KB Snatches (5 L + 5 R)

Strength:  Every 90 secs for 9 rounds: 1 Power Snatch + 1 Squat Snatch

    *Round 1-3 75%, Round 4-6 85%, Round 7-9 95% (% off of 1 rm power snatch)

    *You may drop and reset after power snatch

WOD

3 rounds for time:

21 Wall Ball

15 Cal Row

9 Squat Snatch (135/95)

*17 min Cap
 

Extra Credit

3 Rounds: 10 chin ups + 20 Push Ups 


Tuesday

Warm Up / Mobility:  3 Rounds

Even- 5 Burpee + 8 KBS

Odd- 10 Goblet Lunges + 8 KBHP

Strength:  Front Squat - Establish new 1RM

Complete 5 x 5 pullups with 5 sec negative

WOD

10 Rounds For Time

5 Power Cleans (155m/105w)

10 Lunges (no weight, L+R = 2) 

*14 min Cap

Extra Credit

1000m Row


HIITuesday (6:30pm)

WOD

Partner Up

3 Min rounds with 1 min rest b/t (10 Rounds)

15 Cal Bike

20 Dmbl Hang Clean + Jerk

30 Dmbl Goblet Squat

400m Row

50 Double Unders

*Pick up right were you left off, record total rounds and reps 


Wednesday

Warm Up / Mobility:  3 Rounds

Even- 8 Barbell Thrusters + 5 Pullups

Odd- 20 Mtn climbers + 15 double unders

Strength:  1 Strict Press + 3 Push Press + 5 Push Jerk

WOD

21-15-9

OHS (95m/65w)

Bar Facing Burpees

Pullups

*15 min cap

*Rx+ OHS 135/95 and C2B

Extra Credit

Core Test

 


HIIThursday (6:30pm)

 Death by Burpee Box Jump Overs

WOD

 7 Min AMRAP

15 Situps

15 Burpees

150m Run

---Rest 3 Min---

7 Min AMRAP

15 Dmbl Snatch 

15 Dmbl Lunge

50 Double Unders

---Rest 3 Min---

7 Min AMRAP

15 Box Jumps

15 Wallbals

150m Row 

 


Friday

Warm Up / Mobility:  3 Rounds

Even- 10 Glute Ham Bridges L + R

Odd- 10 Cal Row

Strength:   Clean - Establish new 1RM

Complete 5 x 5 Strict T2B or knee raises with 5 sec negative

WOD

For Time

    5 HSPU

    10 Cal Assault Bike

    10 HSPU

    15 Cal Assault Bike

    15 HSPU

    20 Cal Assault Bike

    20  HSPU

    25 Cal Assault Bike

    *10 Min Time Cap

    *Assault Bike Cals for women are (8,12,16,20)      

Extra Credit

400m Run for time

 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

AMRAP in 13min.

50 Deadlifts (225m/155w)

100 Wall Ball (20m/14)

50 Calorie Row 

100 HRPU

*break up reps however

—-Rest 5 min. —-

AMRAP in 13 min. 

200m run

10 Hang Clean & Jerk (95m/65w)

50 Double Unders

*alternate exercises

CrossFit HeightsComment