Week of 9/9/2019

With the 2020 CrossFit Games Open right around the corner we thought it be great to integrate some structured strength work in the classes. We’ll go with back squats, strict presses, deadlifts, and bench presses using the 5/3/1 Method. We’ll cycle through all four lifts every week and the order won’t change, but the days will.

(Also don’t get too comfortable with these Weekly posts again because it’s not going to the regular thing.)

CrossFit WOD for Monday 9/9

back squat 50/5, 65/5, 75/5, 85/5+ (Last set at 85% is for 5 or more reps.)

3 rounds for time:
30 burpee box jump, 24/20″
30 dumbbell step up, 50/35lbs to 24/20″

Post time to whiteboard!

CrossFit WOD for Tuesday 9/10

AMRAP in 13:00
45 double unders
35 wall ball, 20/14lbs
25 toes-to-bar
15 burpee muscle-ups

Then find a 1RM snatch in 7:00

Score = total reps x kilograms snatched. Post score to whiteboard!

CrossFit WOD for Wednesday 9/11

press 50/5, 65/5, 75/5, 85/5+ (Last set at 85 is for 5 or more reps.)

5 rounds for time:
35 double unders
200m run

Post time to whiteboard.

CrossFit WOD for Thursday 9/12

deadlift 50/5, 65/5, 75/5, 85/5+ (Last set at 85 is for 5 or more reps.)

for time:
30 step-ups, 32/24kg to 24/20″
400m medicine ball run, 14/8lbs
50 box jump overs, 24/20″
60 kettlebell sumo deadlift high pull, 32/24kg
70 wall ball push press, 14/8lbs to 10/9′
800m medicine ball run, 14/8lbs

Post time to whiteboard.

CrossFit WOD for Friday 9/13

On a 12:00 clock

“FRAN”
21-15-9 rounds for time:
thruster, 43/29kg
pullups

in the remaining time find a 1RM clean & jerk

Post time and weight to whiteboard!

CrossFit WOD for Saturday 9/14

As a two-person team

42-30-18 reps for time:
cluster, 52/43kg
synchronized double-pushup burpee

CrossFit WOD for Sunday 9/15

4 rounds for time:
400m run
30/25 calorie row
20 burpees over the rower

READ: The Girls.” Where Are They Now? – Morning Chalk Up
WATCH: A Band-Assisted Kipping Muscle-Up Progression – The Foundation CrossFit YouTube channel