Day 1- Monday 240909
A1. 8 dual dumbbell bench press, rest to TOM then A2
A2. 8/8 rear foot elevated split squats (RFESS) with goblet hold, rest to 3:00 then back to A1 x3.
Build the bench press. 0:00, 3:00, 6:00
Rest an additional 2:00 then B
B. For Time capped at 15:00
400m run
20 T2B
400m run
20 dual power cleans 50/35
400m run
20 box jump overs 24/20”
400m run
20 dual db deadlifts 50/35
Day 2- Tuesday 240910
A. EMOM 5:00
6 alternating db power snatches 50/35
5 burpees over the dumbbell
Rest 2:00 then B
B. 7 Rounds for time
10 overhead squats 95/65
30 double unders / 90 singles
Day 3- Wednesday 240911
Strength Day!
A. Every 30 sec for 5:00
1 squat clean 40-50% of 1rm front squat
Rest 1:00 then B
B. EMOM 5:00
1 squat clean, add weight from A
Rest 1:00 then C
C. Every 1:30 for 5-7 sets
1 squat clean building every round to find a 1RM
Day 4- Thursday 240912
A. For Distance
4:00 work 2:00 rest
3:00 work 1:30 rest
2:00 work 1:00 rest
1:00 work 30 sec rest
2:00 work 1:00 rest
3:00 work 1:30 rest
4:00 work done
B. Yoga for athletes
Day 5- Friday 240913
Bowling 7:30-9:30pm Circle Lanes Ledgewood
A. For Time
Happy Birthday Coach Scott!
Repeat 090911
37 Goblet squats 24/16kg
37 sdlhp 95/65
37 ring push ups
37 sh2oh 95/65
37 bjsd 24/20
37 double unders
37 (52) burpees
Day 6- Saturday 240914
Coach’s Choice
Classes 7, 8, &9am
Day 7- Sunday 240915
NEW SUNDAY CLASS
Oly & Endurance
CrossFit Kids
8-10am 1 class in Zen Planner
8:00 am Olympic Weightlifting (oly)
9:00 am Endurance
10:00 am CrossFit Kids
