CrossFit WODs
Strength and Conditioning
Sept 16
10 Back Squats, 75% 1RM
Every 4 mins for 20 mins.
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For time:
10 Ring Muscle-ups
10 Wall Walks
150 Double Unders
10 Wall Walks
10 Ring Muscle-ups
Sept 17
1 Squat Clean, pick load
Every 1 min for 15 mins.
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For time:
60 Lateral Sandbag Burpees
30 Alternating Dumbbell Snatches, 70/50 lbs
10 Sandbag Cleans, 150/100 lbs
Sept 18
5 rounds, 5 mins each, for max reps of:
15/12 Bike Calories
12 Handstand Push-ups
9 Power Snatches, 155/105 lbs
max reps in remaining time Toes-to-bars
Rest 3 mins
Sept 19
Every 7 mins for 35 mins do:
20/15 Ski Erg Calories
10 Wall Balls, 30/20 lbs
20/15 Row Calories
10 Burpee Box Jump Overs, 24/20 in
Sept 20
Every 3 mins for 15 mins, alternating between:
10 Front Squats, 75% 1RM
8 Front Squats, 80% 1RM
6 Front Squats, 85% 1RM
4 Front Squats, 90% 1RM
2 Front Squats, 95% 1RM
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3 rounds for time of:
Run, 600 m
3 Rope Climbs
9 Clean & Jerks, 225/155 lbs
3 Rope Climbs
Sept 21