WEEK of WOD's 9.2.19 - 9.7.19

MONDAY, SEPTEMBER 2nd

9am ONLY

"Saved by the Barbell"

A.

3 Rounds for Max Reps in 17 minutes

1 minute Burpees

1 minute Wall Ball Shots (20/14 lb)

1 minute Deadlifts (115/75 lb)

1 minute Medicine Ball Sit-Ups (20/14 lb)

1 minute Hang Power Cleans (115/75 lb)

1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep

TUESDAY, SEPTEMBER 3rd

A.

5 rounds for time:

7 Bear Complex Reps (95/65lbs)

5 Pull-ups

3 Chest-to-bar Pull-ups

1 Bar Muscle Up

1 Bear Complex Rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press – OR – 1 Cluster + 1 Back Squat + 1 Push Press

Scale to: by Load, 1-2 Strict Pullups + 3-5 Kipping Pullups

B. 10min Recovery Effort on Any Machine

Mins 1+2 - Light

Mins 3+4 - Moderate

Mins 5+6 - Moderate/Fast

Mins 7+8 - Moderate

Mins 9+10 - Light

C. TSpine Foam Rolling

WEDNESDAY, SEPTEMBER 4th

A.

In 10 minutes, complete 5 sets building up to your heaviest for today...

1 Power Snatch

1 Hang Squat Snatch

1 Overhead Squat

B.

Every 6 minutes for 24 minutes (4 Rounds):

400 Meter Run

12/9 Calorie Assault Bike

15 Toes to Bar

Scale to: 200-300m Run, 9/6 Cals, 10 K2C

C. Lat Foam Rolling

THURSDAY, SEPTEMBER 5th

A.

5 min AMRAP:

30/20 Assault Bike Cals

21 Deadlifts (225/155lbs)

Max Burpees Over Bar

- 5 min Rest -

5 min AMRAP:

30/20 Ski Cals

21 Front Squats (185/125lbs)

Max Handstand Push-ups

- 5 min Rest -

5 min AMRAP:

30/20 Row Cals

21 Push Jerks (155/105lbs)

Max Box Jump Overs 24/20”

Scale to: 20/15 Cals, by Load, Box Pike Pushups

B.

4min Plank Cycle:

20sec Front - 20sec R Side - 20sec Front - 20sec L Side

1st Rib Lax Ball Sh Mob 2min

Pigeon Pose 2min

FRIDAY, SEPTEMBER 6th

A.

Complete 3 rounds, alternating movements with partner...

Max Cal Row

15 Kettlebell Swings (70/53lbs)

Max Cal Row

15 Slam Ball (50/30lbs)

Max Cal Row

15 GHD Sit-ups (20 Ab Mat Sit-ups)

Partner A Rows, Partner B does KBS, vice versa, then Partner A Row, Partner B does Slam Balls, and vice versa, etc...

B.

3 Quality Sets:

20 Farmers Carry Walking Lunges

20 Banded Push Downs

20 Sandbag Box Step Ups

SATURDAY, SEPTEMBER 7th

OPEN GYM ONLY, NO 8AM CLASS

COME CHEER ON YOUR CFH CLASSMATES AT CROSSFIT EAST NASHVILLE!