Friday 9.27.19 Workouts

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Box Brief

Register for the CrossFit Open

CrossFit Kids: Bring a Friend Week!

Wayne, 23-27 September

Ardmore, 30 September – 4 October

CROSSFIT

STRENGTH:

3 Position Clean Complex

High Hang Power Clean
Hang Power Clean
Squat Clean

CONDITIONING:

“Gut Feeling”

AMRAP 16:
12 Hang Power Cleans
21 Lateral Barbell Burpees
12 Push Jerks
21 Toes to Bar

ENDURANCE

CONDITIONING:

“Gut Check”

400m Run
12 DB Front Squats
9 DB Push Press
6 DB Thrusters

500m Row
12 DB Front Squats
9 DB Push Press
6 DB Thrusters

100 Single Unders
12 DB Front Squats
9 DB Push Press
6 DB Thrusters

25/20 Cal Bike
12 DB Front Squats
9 DB Push Press
6 DB Thrusters

Athlete Choice of Cardio
12 DB Front Squats
9 DB Push Press
6 DB Thrusters

KIDS/TEENS

STRENGTH:

Power Clean
Push Jerk

CONDITIONING:

In 2-mins:
9 Power Cleans
9 Front Squats
9 Push Jerks
AMRAP Pushups
Rest 1min
In 2-mins:
7 Power Cleans
7 Front Squats
7 Push Jerks
AMRAP Pushups
Rest 1 min
In a 2-mins:
5 Power Cleans
5 Front Squats
5 Push Jerks
AMRAP Pushups
Rest 1 min
In 2-mins:
3 Power Cleans
3 Frost Squats
3 Push Jerks
AMRAP Pushups

WHITEBOARD BRIEF

CROSSFIT: Choose weights and variations that allow athletes to complete 2+ to 3+ rounds.  Choose a moderately heavy weight that can be completed in 2 sets on each round.  With the moderately heavy bar and higher skilled gymnastics, taking a few breaks can be helpful in staying consistent across the 16 minutes.

ENDURANCE: Choose a moderate weight today that enables you to complete the entire DB complex in two “sets” or less.  Each round should take approximately five minutes to complete.  30-min cap.

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