Every 90 seconds for, 8 sets (12 minutes) of:
3 Push Press + 1 Split Jerk, increasing from the rack
15-12-9 reps for time of:
Push Press (115/75)
Lateral Burpees over the Bar
Toes to Bar
All Levels Friday 9/15
30 minute EMOM:
Odd minutes – Power Clean + Front Squat
Even minutes – Squat Clean
EWOD/Competition – Increase after each squat clean working up to a heavy max for the day.
BWOD – Repeat weights as necessary to focus on your footwork for the power and squat clean.
Overhead Squat: 2-3 attempts at max reps at body weight, from the racks
Note: Scale to 75%, 50, or 25% body weight. The gold standard for CrossFit is generally considered 15 reps at body weight.
2 rounds of 4 minute AMRAP:
30 Double Unders
3 Hang Power Snatch (135/95)
Rest 4 minutes
Here’s what’s on tap for Sunday and Monday’s Experienced classes:
Sunday 9/17 and Monday 9/18
10 minute EMOM:
5 Thrusters (75/55)
5 Pull ups
Every minute on the minute, complete one round of thrusters, pull ups and burpees. Rest the remainder of the minute. Can you finish all 10 rounds? If you cannot complete the volume within the minute, drop a rep(s) on the next round.
Front Squats, 4×6-8, from the floor