CrossFit Workouts – Week of September 16th, 2024

Monday
Strength – Deadlift
Build up to a Heavy Single

-then-

“Enchilada”
3 Rounds for Time (RFT)
100 Double Unders
30 V-Ups
5 Wall Walks

Tuesday
“Taco”
For Time
50/40 Calorie Row
40 Alternating Hang DB Snatches (50/35)
40 Toes to Bar
40 Alternating Hang DB Snatches (50/35)
50/40 Calorie Row

Wednesday
Strength – Back Squat
Build up to a Heavy Single

-then-

“Quesadilla”
AMRAP 12
1-2-3-4-5-6-etc…
Back Squats (135/95)
10 Pushups*

*This occurs after each set of back squats

Thursday
“Nachos”
E4MOM x 6 Sets
15/12 Calorie Air bike
12 Box Jump Overs (24/20)
9 Burpees to Bar

Friday
“Burrito”
For Time
10 Power Cleans (135/95)
200m Run
8 Power Cleans (155/105)
200m Run
6 Power Cleans (185/125)
200m Run
4 Power Cleans (205/135)
200m Run
2 Power Cleans (225/155)
200m Run

Saturday – Partner WoD
“Fajitas”
AMRAP 20 – Teams of 3
Partner 1:
Max Calorie Row

Partner 2:
2 Rounds of
3 Power Snatches (115/80)
6 Overhead Squats (115/80)
9 Pullups

Partner 3:
Rest

*Switching stations when partner 2 finishes their work