Week of September 17 – September 22

Week of CrossFit.com WODs!

Monday

“180830”
For Time
21 Squat Snatches
42 Push-ups
15 Squat Snatches
30 Push-ups
9 Squat Snatches
18 Push-ups

Men: 75 lb.
Women 55 lb.

C.E. – Focus Work
Spend 15minutes FOCUSING on ONE thing and performing drills to move the needle.

Tuesday

“180822”
For Time
21 Deadlifts
Run 400m
18 Deadlifts
Run 400m
15 Deadlifts
Run 400m
12 Deadlifts
Run 400m

Men: 225 lb.
Women: 155 lb.

C.E. – Focus Work
Spend 15minutes FOCUSING on ONE thing and performing drills to move the needle.

 

Wednesday

A. “180730” – Fight Gone Bad
3 Rounds for Max Reps of:
1 minute of Wallball Shots
1 minute of Sumo Deadlift High Pulls
1 minute of Box Jumps
1 minute of Push Presses
1 minute of Rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box

C.E. – Focus Work
Spend 15minutes FOCUSING on ONE thing and performing drills to move the needle.

Thursday

A. “180908”
With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)

Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

C.E. – Focus Work
Spend 15minutes FOCUSING on ONE thing and performing drills to move the needle.

Friday

A. “180713”
For Time
2,000-m Row
1-mile Run
2,000-m Row
1-mile Run
2,000-m Row

C.E. – Focus Work
Spend 15minutes FOCUSING on ONE thing and performing drills to move the needle.

Saturday

“TrioFrio” – Teams of 3
AMRAP 25:
40 Chest to Bar Pull-Ups
50 Barbell-Facing Burpees
60 Thrusters

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105 (AMRAP in time remaining)

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