CrossFit WODS Sep 14-20, 2020

Monday

Back Squat [email protected], LD2

“Someone Catch Karen!”

3 Rounds of:
50 Wall balls, 20/14
Run 400m

Tuesday

Weighted Step ups [email protected] 3-5 sets on each side

For time:

30 RKBS
30 Goblet Squats
30 RKBS
30 Box Jumps, 24/20
30 RKBS
30 Goblet Lunges
30 RKBS

Rx: 53/35, Rx+: 70/53, 30/24

Wednesday

Javelin Press 5×5

3 Rounds of:
Row 500m
15 Toes-to-bar
Run 400m

Thursday

For time:
Run 800m
5 Ring Muscle Ups
15 Clean and Jerks, 135/95
Run 400m
10 Ring Muscle Ups
10 Clean and Jerks, 135/95
Run 200m
15 Ring Muscle Ups
5 Clean and Jerks, 135/95

Friday

Deadlift 1-3 RM

Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double Unders

Saturday

3 Rounds for Reps:
3 sets of:
1 min HSPU
1 min DB/KB Bent Rows, 50/35

Rest 2 min

3 sets of:
1 min Dips
1 min Body Rows

Rest 2 min

3 sets of:
1 min Push ups
1 min Ring Rows

Sunday

AMRAP 20

5 C2B Pull ups

10 Alt. Pistols

15 Sit ups