Programming – Week of September 5th, 2022

CrossFit Workouts – Week of September 5th, 2022

Deadlift Assessment


Upper / Lower Endurance Assessment

“Interval 5”
6 Rounds for Time (RFT)
250m Row
25 Single Arm DB Thrusters (35/20)

*Rest 90sec between rounds
*23min Cap

800m Run
3 Rounds of…
5 Handstand Pushups
10 Pullups
15 Burpees to Target

*Complete the run and the gymnastics movements as written for each round in this AMRAP

Strength – E3MOM x 5 Rounds
3 Power Cleans + 3 Hang Power Cleans*

*To be done in an unbroken complex


“Double Trouble”
8 Hang Power Cleans (135/95)
50 Double Unders

Aerobic Power Intervals Assessment

Saturday – Partner WoD
“9/11 Tribute WoD”
For Time w/ Partner
9 Synchro Burpees
11 Synchro Toes to Bar
2001m Row
110 Double DB Step Ups (50s/35s) on (24/20) Box
93 Double DB Hang Power Cleans (50s/35s)
77 Double DB Shoulder to Overhead (50s/35s)

*40min Cap

What do the numbers signify?

  • 9/11/2001 is, of course, the date of the attack
  • 110 is the number of floors in the World Trade Center towers
  • 93 signifies Flight 93
  • 77 signifies Flight 77

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