Saturday"Partner Hero WOD- Ned"7 rounds for time of:11 x Back Squats (Heavy) (each does 11 squats)1,000 x meter row (split each row) *Waterfall. Once you are done with your squats,...
Programming – Week of September 5th, 2022
CrossFit Workouts – Week of September 5th, 2022
Monday
Deadlift Assessment
Then…
Upper / Lower Endurance Assessment
Tuesday
“Interval 5”
6 Rounds for Time (RFT)
250m Row
25 Single Arm DB Thrusters (35/20)
*Rest 90sec between rounds
*23min Cap
Wednesday
“Homeland”
AMRAP 30
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
Thursday
Strength – E3MOM x 5 Rounds
3 Power Cleans + 3 Hang Power Cleans*
*To be done in an unbroken complex
Then…
“Double Trouble”
AMRAP 10
8 Hang Power Cleans (135/95)
50 Double Unders
Friday
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
