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Programming – Week of September 26th, 2022

CrossFit Workouts – Week of September 26th, 2022

Monday
Running Assessment

Then…

Successories – 3 Rounds for Quality
10/10 Banded Pallof Press
15 Hollow Rocks
15 Supermans



Tuesday
“Ellen”
3 Rounds for Time (RFT)
20 Burpees
21 Alternating DB Snatches (50/35)
12 Double DB Thrusters (50/35)

*20min Cap



Wednesday
Weightlifting Assessment

Then…

“Interval 8”
3 x AMRAP 5
25 Double Unders
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

*90sec rest after each round
*Pick up where you left off after each rest



Thursday
Upper Body Pull Assessment

Then…

“Jump On It”
AMRAP 16
1000m Row
20 Box Jumps (24/20)
10 Pullups



Friday
Strength – E90sec x 4 Rounds
3 Paused Snatch Pulls

*Pause 3sec at the knee for each rep

Then…

“Ouch”
21-15-9 For Time
Power Snatches (95/65)
Toes to Bar

*10min Cap



Saturday – Partner WoD
“Larry & Leon”
AMRAP 26 w/ Partner
30 Deadlifts (225/155)
60 Lateral Burpees Over Bar
1200m Run

*Every 200m is equal to 1 rep

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