Week of September 3 – September 8

Monday
Happy Labor Day!

Come join us at Hampton Cove CrossFit with Strength Outside The Box to support #Reps4Recovery! They will have a workout at 9am, 12pm, and 3pm! Grab some friends, pile into a car, and come get your fitness in with some great people in our local community!


Tuesday

A. Test
For Time: (12min cutoff)
2000m Row

B. “Powder Keg”
AMRAP 5:
600 Meter Run
12 Box Jumps (38″/30″)
Max Thrusters (135/95)
–Rest 5 Minutes
AMRAP 5:
400 Meter Run
12 Box Jumps (38″/30″)
Max Snatches (155/105)
–Rest 5 Minutes
AMRAP 5:
200 Meter Run
12 Box Jumps (38″/30″)
Max Clean and Jerks (185/135)


Wednesday

A. “Eighteen Wheeler”
AMRAP 18:
12/9 Calorie Assault Bike/Row
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35) or Kettlebell Swings (53/35)
9 Toes to Bar

C.E. – Odd Object
3 Rounds, Not For Time
30 GHD Sit-Ups
15 Bench Press (185/125)
7 Sandbag Over-the-Shoulder (150/100)


Thursday

A. Strength
Front Squat
3 Sets of 5 Reps

B. “Annie’s on the Run”
For Time: (20min cutoff)
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

–or–

Come in to work on 2-3 skills of your choice. Sometimes it’s good to spend some quality time PRACTICING instead of TRAINING. By dedicating an entire hour to positions, drills, and skill-transfer exercise, you will undoubtedly make some progress towards movements that give you trouble.


Friday

A. Olympic Lifting
Hang Power Snatch
On the Minute x 3 – 3 Hang Power Snatches
On the Minute x 3 – 2 Hang Power Snatches
On the Minute x 3 – 1 Hang Power Snatch
*Build throughout, finishing with a heavy single in the final minute of the EMOM.*

B. “Daily Dozen”
AMRAP 12:
12 Lateral Over-the-Barbell Burpees
9 Power Snatches
6 Bar Muscle-Ups
*RX= 70% of heaviest snatch from Part A.*

C.E. – Midline Conditioning
2 Rounds, Not For Time:
1:00 L-Sit Hold
1:30 Weighted Hip Extension Hold (25/15)
2:00 Sandbag Hold (150/100)


Saturday

“Fender Bender” – Teams of 3
For Time (30 Minute Cap):
25, 50, 100yd Relay Run
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
25, 50, 100yd Relay Run
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
25, 50, 100yd Relay Run
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)