Swamp Rabbit CrossFit WODs Sep 7 – Sep 13, 2020

In case you missed our blog posts from last week!

Carb Timing for CrossFitters

When should you eat your carbs? Probably exactly when you think you should.

Do you care enough to change?

What does it really take to get you the change you want?

 

UPCOMING THIS WEEK:

   

Monday September 7, 2020

Loredo @ 10AM outdoors in the new parking lot.

6 Rounds for time of:

24 Air Squats
24 Push ups
24 Walking Lunges
400m Run

Tuesday

Power Clean + Push Press + Split Jerk for 5 heavy sets

Death by Clean and Jerk, 135/95

Wednesday

Weighted Step Ups x8@8 3-5 sets

AMRAP 20
7 Burpees
12 Pull ups
25 RKBS, 71/53

Thursday

Weighted pull ups x5@9, LD3

6 Rounds of:

1 min Row for Cals
1 min Sit ups for reps
1 min Lunges for reps
1 min rest.

Friday

“Never Forget”
For time:

2001m Run or Row
11 Box Jumps, 30/24
11 Thrusters, 135/95
11 Burpee C2B Pull ups
11 Power Cleans, 135/95
11 Toes-to-bar
11 Push Presses, 135/95
11 2 Push up Burpees
11 Power Snatches, 135/95
11 Pistols or Step ups, 24/20
2001m Run or Row

Saturday

AMRAP 20 with a Partner of:
6 Thrusters, 95/65
Max C2B Pull Ups

Partners Alternate Minutes.

Rx+: 115/80, Ring or Bar Muscle Ups

Score = Pull ups or Muscle Ups

Sunday

Handstand Walking Progressions

5 Rounds for time of:
25 Ft Handstand Walk
24 Jumping Lunges
12 2KB Front Squats, 53/35