Monday 9.23.19 Workouts

Box Brief

Register for the CrossFit Open

CrossFit Kids: Bring a Friend Week!

Wayne, 23-27 September

Ardmore, 30 September – 4 October

CROSSFIT

“Olympic Lifting Total”

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)

ENDURANCE

“My Good Side”

EMOM 30

Round 1:
10 Dubs
10 Abmat Situps
5 Divebomber Pushups

Round 2:
50m Sprint
10 In and Outs
10 Pullups

Round 3:
8/6 Cal Bike
10 V-Ups
5 DB Squat Thrusts

KIDS/TEENS

STRENGTH:

Front Squat

WORKOUT:

2 Rounds
25 Goblet Squats
25 Burpees

WHITEBOARD BRIEF

CROSSFIT: 20 minutes (total of 40 minutes) to build to a heavy Snatch and Clean & Jerk.  Aim for about 5 heavy singles per lift.

ENDURANCE: This workout will gradually get more challenging as the rounds progress.  Aim for approximately 15-20s of rest before the next round.  Scale down reps before scaling down weights to meet the :60 time hack.

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By | 2019-09-22T15:28:16-04:00 September 22nd, 2019|Blog Entry, Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Monday 9.23.19 Workouts