Programming – Week of September 12th, 2022

CrossFit Workouts – Week of September 12th, 2022

Monday
Front Squat Assessment

Then…

“Heavy Hop”
AMRAP 10
40 Wallballs (20/14)
15 Burpee Box Jump Overs (24/20)

Tuesday
“To the Max”
8 Rounds of 40sec On / 20sec Off
Double Unders
AbMat Sit Ups
Push Ups

*Score is total reps completed

Wednesday
Flexibility Assessment

Then…

Rowing Assessment*

*Alternate Rowing WoD
3 Rounds for Time (RFT)
500m Row
30 Goblet Squats (53/35)
30 Box Jumps (24/20)
30 Goblet Squats
500m Row

*3min rest after each round

Thursday
Strength – E3MOM x 5
2 Power Cleans + 2 Hang Power Cleans

Then…

“Interval 6”
3 Rounds
1min Max Effort Bike (For Calories
10 Touch n Go Clean & Jerks (135/95)

*Rest is 2:1
*Score is total time MINUS the calorie bike — each calorie is one second subtracted from your total time
*16min Cap

Friday
“Hush”
AMRAP 12
50 Bodybuilders
50 Russian Kettlebell Swings (53/35)

*Do not go heavier on the swings. Focus on increasing speed while keeping quality movement

Saturday – Partner WoD
“Mario & Jagr”
AMRAP 30 w/ Partner
1 Mile Run
100 Alternating DB Snatches (50/35)
50 Toes to Bar

*Reps do not need to be divided up evenly. Strategize and execute