Wednesday 9.25.19 Workouts

Box Brief

Register for the CrossFit Open

CrossFit Kids: Bring a Friend Week!

Wayne, 23-27 September

Ardmore, 30 September – 4 October

CROSSFIT

“Workaholic”

3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
21 Kettlebell Swings
15 Thrusters

KIDS/TEENS

STRENGTH

Power Clean and Push Jerk

WORKOUT

In a 2min Window:
9 Power Cleans
9 Front Squats
9 Push Jerks
AMRAP Pushups
Rest 1min

In a 2 mins window:
7 Power Cleans
7 Front Squats
7 push Jerks
AMRAP Pushups

Rest 1 min

In a 2 mins window:
5 Power Cleans
5 Front Squats
5 Push Jerks
AMRAP Pushups

Rest 1min

In a 2 mins window:
3 Power Cleans
3 Front Squats
3 push Jerks
AMRAP Pushups

WHITEBOARD BRIEF

This workout is intended to take 15-24 minutes.
Choose a pull-up variation that you can complete the 15 reps within 3 sets during the workout.
Choose weights that you can complete in 2 sets on each round for both KBS and Thrusters.

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By | 2019-09-24T15:38:21-04:00 September 24th, 2019|Blog Entry, Box Brief, CrossFit Kids, WOD, WOD Notes|Comments Off on Wednesday 9.25.19 Workouts