Friday 9/25/20

Friday 9/25/20

WOD:

30 Minute Alternating EMOM

Odd minutes: 12/7 Calorie echo bike

Even minutes: 1 Round of “Cindy”

*Every 6:00, increase the calories by 2*

*POWER HOUR*

CrossFit Games Workout Event 5

“Nasty Nancy”

5 Rounds for time

500m Run

15 Overhead squats (185#/125#)

15 Bar facing burpees

*Gym Rx*

Barbell weight (135#/95#)

 

 

Thursday 9/24/20

Thursday 9/24/20

WOD:

Every 1:30 for 15:00 (10 sets)

Split jerk

3-3-2-2-1-1-1-1-1-1-1

Accessory work:

5 Rounds of:

CrossFit Games Workout Event 6

Max time freestanding handstand hold

30 Banded pull aparts

*Rest as needed between rounds*

 

Wednesday 9/23/20

Wednesday 9/23/20

WOD:

CrossFit Games Workout Event 7

“Awful Annie”

FOR TIME

50-40-30-20-10

Double unders w/heavy rope

GHD sit-ups

5-4-3-2-1

Squat cleans (275#/185#)

*Gym Rx*

2x Double unders (100-80-60-40-20)

GHD or Toes-to-bar (25-20-15-10-5)

Barbell weight (185#/125#)

 

Tuesday 9/22/20

Tuesday 9/22/20

WOD:

6 Minute AMRAP

800m Run, then AMRAP:

8 Alternating DB snatch (50#/35#)

4 Burpee box jump overs (24″/20″)

-Rest 2:00

6 Minute AMRAP

600m Run, then AMRAP:

12 Alternating DB snatch

6 Burpee box jump overs

-Rest 2:00

6 Minute AMRAP

400m Run, then AMRAP:

16 Alternating DB snatch

8 Burpee box jump overs

-Rest 2:00

6 Minute AMRAP

200m Run, then AMRAP:

20 Alternating DB snatch

10 Burpee box jump overs