Monday 9.30.19 Workouts

Box Brief

Register for the CrossFit Open

CrossFit Kids: Bring a Friend Week!

Ardmore, 30 September – 4 October

Ardmore Happy Hour: 4 October

Quarterly Re-Assessments (Baseline and InBody): 5-6 October

CROSSFIT

STRENGTH:

Snatch Complex

1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

CONDITIONING:

“Snake Bite”

21-15-9:
Squat Snatch
Chest to Bar Pull-ups

ENDURANCE

CONDITIONING:

“Black and Tan”

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Ring Rows
Burpees to a Plate
Russian Twists (L+R=1)

**5 DB Curtis P’s following every round

KIDS/TEENS

SKILL:

Rope Climbing Technique

CONDITIONING:

“Strongman”
In team of 2-3
3-5 Rounds
1-min each station:
1. Tire Flip
2. Sled Push
3. Buddy Carry

WHITEBOARD BRIEF

CROSSFIT: Looking for a lighter barbell that you could complete the set of 21 in 1-2 sets when fresh.  Looking to choose a pull-up variation or rep number that you could also complete the set of 21 in 1-2 sets when fresh.  This workout should take under 15 minutes to complete.

ENDURANCE: Choose a heavy, challenging pair of dumbbells today that forces you to break up your reps in the Curtis P’s.

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By | 2019-09-27T13:33:25+00:00 September 29th, 2019|WOD|Comments Off on Monday 9.30.19 Workouts