Fun Workouts for Sept. 24-30th

Fun Workouts for Sept. 24-30th

Monday

Clean & Jerk 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

Tuesday

3 rounds, 1 min per station, of:

Sumo Deadlift High-pull, 95/65 lbs

GHD Sit-up

Push Press, 95/65 lbs

GHD Sit-up

Rest 1 min

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Wednesday

3 rounds for time of:

10 Left Arm Dumbbell Hang Squat Snatches, 55/35 lbs

5 Bar Muscle-ups

10 Right Arm Dumbbell Hang Squat Snatch, 55/35 lbs

5 Bar Muscle-ups

Thursday

Team Series Workout 3

Yoga at 7:15pm

Friday

Overhead Squat 5x5 at 75% 1RM

Rest as needed between sets.

Skill Focus:

- Snatch-grip deadlift

- Snatch pull

Saturday

Team Series Workout 4 – Final Workout

Fundamentals 11am-12:15pm

Charity Workout event at CrossFit PFR at 1pm. $25 per person

https://crossfitpfr.pike13.com/pack_products/509914 Ticket link:

Sunday

Boot Camp 10am and 11am



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