Friday 9.20.19 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

“Air Conditioning”

On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches
40 Air Squats
20/15 Calorie Row

Score is Slowest Round

ENDURANCE

“Broken Window Unit”

5 Rounds
In 5:00, Complete:
10 Plate GTOH
20 Russian Twists
40 OH Lunges
20/15 Calorie Row
AMRAP: Burpees Over Erg

-2:00 rest-

KIDS/TEENS

STRENGTH:

Deadlift
3-3-3-3-3-3

WORKOUT:

20 Cal Bike

10 Rounds
3 Deadlift/moderate weight
6 Push ups
9 Air squats

WHITEBOARD BRIEF

Whenever there is rest built in, we’re looking to push the pace.
With the score being the slowest of the 4 rounds, move with urgency, but choose a speed in round 1 that you see yourself maintaining or improving upon.
Alternate arms on every rep for a total of 20 on the DB Snatches: both ends of the DB must touch the ground on every rep.

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By | 2019-09-19T09:50:48-04:00 September 19th, 2019|Blog Entry, Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Friday 9.20.19 Workouts