Programming – Week of September 19th, 2022

CrossFit Workouts – Week of September 19th, 2022

Monday
“Water Boy”
AMRAP 30
800m Run
20 Double DB Front Squats (50/35)
100 Double Unders

Tuesday
Upper Body Push Assessment

Then…

“DB Deep Burn”
AMRAP 8
10 Alternating DB Snatches (50/35)
3 Strict Handstand Pushups

Wednesday
Strength – E3MOM x 5 Rounds
1 Power Clean + 1 Hang Power Clean

Then…

“Pinkman”
4 x AMRAP 3
3 Squat Cleans (155/105)
6 Bodyweight Lunges
9 Hollow Rocks

*1min rest between AMRAP’s
*Pick up where you left off after each rest period

Thursday
Kettlebell Assessment

Then…

“Balls of Fury”
4 Rounds for Time (RFT)
200m Medicine Ball Run (20/14)
20 Shoulder to Shoulder Push Press
100m Bear Hug Carry
20 Medicine Ball Ground to Overhead

*24min Cap

Friday
“Interval 7”
2 Rounds for Time (RFT)
500m Row
25 Thrusters (95/65)
15 Pullups

*Rest 3min after each round
*The pacing should be aggressive as the rest time is pretty long

Saturday – Partner WoD
“Brian & Stewie”
For Time w/ Partner
150/120 Calorie Bike
100 Box Jumps (24/20)
100 Toes to Bar
100 Box Jumps (24/20)
150/120 Calorie Bike

*135 cals for mixed gender pairings