Wednesday 9.18.19 Workouts

Box Brief

2019 CFML Equinox Liftoff: 9.23.19 Ardmore vs. Wayne!

Max Clean & Jerk and Snatch for Bragger’s Rights

Register for the CrossFit Open

CROSSFIT

“Bear Crawl”

Teams of 3
AMRAP 7:
50 Bench Press
50 Bench Press (w/ Added Weight)
Max Bench Press (w/ Added Weight)

Rest 3 Minutes

AMRAP 7:
50 Front Squats
50 Front Squats (w/ Added Weight)
Max Front Squats (w/ Added Weight)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts
50 Deadlifts (w/ Added Weight)
Max Deadlifts (w/ Added Weight)

KIDS/TEENS

STRENGTH:

Deadlift

WORKOUT:

20 Cal Bike
10 Rounds
3 Deadlift
6 Push-Ups
9 Air Squats

WHITEBOARD BRIEF

Athletes will split reps up how they see fit, with one person working at a time.
The front squats and bench come from the rack.
Use one bar and change weights, but it is ok to have multiple if teammates are using different weights.
Athletes should be able to complete the following reps at each barbell within the workout:
1st Bar: 7-10 Reps
2nd Bar: 5-7 Reps
3rd Bar: 3-5 Reps

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By | 2019-09-17T15:37:56-04:00 September 17th, 2019|Blog Entry, Box Brief, CrossFit Kids, WOD, WOD Notes|Comments Off on Wednesday 9.18.19 Workouts