CrossFit Workouts – Week of September 4th, 2023

Monday
Helen
3 Rounds for Time (RFT)
400m Run
21 American Swings (53/35)
12 Pullups

Tuesday
Strength – 3 Position Power Snatch
5 Sets of 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch

-then-

Affiliate Version of “Ski-Bag”
For Time
30/24 Calorie Row
30 Sandbag Squat Cleans (100/70)
20/16 Calorie Row
20 Sandbag Squat Cleans (100/70)

*Sub 155/105 back squat if not enough sandbags

Wednesday
Strength – 3 Position Squat Clean
5 Sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

-then-

Affiliate Version of “Alpaca Redux”
For Time
126′ Front Rack Double DB Walking Lunges (50s/35s)
-into-
3 Rounds of
2 Rope Climbs (or 8 Strict Pullups)
12 DB Clean & Jerks (50s/35s)
42′ Front Rack Double DB Walking Lunges (50s/35s)

Thursday
Strength – Push Jerk
3 Sets of 3 Push Jerks

-then-

Affiliate Version of “Bike/5k”
Teams of 2 – AMRAP 20
200/160 Calorie Assault Bike
3200m Run

*Share the work as you wish with one partner working at a time

Friday
Strength – Deadlift
Work Up to Heavy 2 Deadlift

-then-

Affiliate Version of “Pig Chipper”
For Time
5 Sandbag Cleans (150/100)*
15 Chest to Bar Pullups
25 Toes to Bar
50 Wallballs (20/14)
25 Toes to Bar
15 Chest to Bar Pulups
5 Sandbag Cleans (150/100)*

*Sub 205/135 power cleans if needed

Saturday – Partner WoD
Swole-Sesh
50-40-30-20-10 For Time
Calorie Row
Floor Press OR Bench Press (135/95)

*One partner working at a time and split reps as desired