CrossFit WODs Sep 28 – Oct 4, 2020

Monday September 28, 2020

A. Power Snatch [email protected] for 3-5 sets

B. Fran on the Run

400m Run
21 Thrusters, 95/65
21 Pull ups

400m Run
15 Thrusters, 95/65
15 Pull ups

400m Run
9 Thrusters, 95/65
9 Pull ups

Tuesday

A. Javelin Press 5×5 or Handstand Work

B. AMRAP 20

5 Burpees
10 Air Squats
15 Hollow Rocks

Wednesday

8 Rounds with a Partner:
A. Run 400m

B. AMRAP during the run:
10 Pull ups
20 Push ups
30 Sit ups

Switch on the completed run. Score is AMRAP Rounds and Reps.

Thursday

A. Back Squat [email protected], LD 2 or Step Ups [email protected] 3-5 sets

B.
5 Rounds of 1 minute:

10 Upright Rows/Side
Single Arm DB Thrusters
DB Plank Drags
Alt. DB Snatch

Rx: 25% body weight DB

Friday

A. Power Clean + Hang Squat Clean

B.

3 Rounds for time of:
10 Hang Power Cleans, 135/95
10 Pull ups
Run 400m

Saturday

With a Partner complete 100 of each:
Squat Jumps
Push Ups
Lunges, 53/35
AKBS, 53/35
Sit ups
Double Unders
Goblet Squats, 53/35
Burpees
Hollow Rocks
Bent over Rows/side, 53/35

Sunday

AMRAP 18
100m Rt Suitcase Carry, 53/35
10 Clean and Press Rt
10 Goblet Step ups/side, 24/20
100m Lt Suitcase Carry, 53/35
10 Clean and Press Lt
10 KB Single Leg RDLs/side, 53/35