Fun Workouts for Sept. 3-9th!

Fun Workouts for Sept. 3-9th!

Monday

Labor Day

*We only have ONE class today 10:30am, BBQ noon-2pm!

Team Workout

20min AMRAP:

Partner A) Run 400m

Partner B) 10 x DB thrusters (50/35)

*Switch after every 400m

*Score is total distance, tiebreak is # DB thrusters

Tuesday

For time: 3 rounds of:

5 Bar Muscle-ups

5 Snatches, 155/105 lbs

-- then --

3 rounds of:

15 Deadlifts, 155/105 lbs

30 Air Squats

-- then --

3 rounds of:

5 Bar Muscle-ups

5 Cleans, 155/105 lbs

Wednesday

2014 CrossFit Games - Triple 3

For time:

Row, 3000 m

300 Double Unders

Run, 3 mi

Thursday

4 rounds for time of:

Handstand Hold, 1 min

Static Hang, 1 min

15 Dumbbell Shoulder Press, 50/35 lbs

15 Weighted Pull-ups, 50/35 lbs

*Use 2 dumbbells for presses, 1 for pull-ups.

Yoga at 7:15pm

Friday

Overhead Squat 5x3 at 75% 1RM

Rest as needed between sets.

Skill Focus:

- Snatch Balance

- Snatch-grip Jerk from behind the neck

Saturday

Team Workouts

Fundamentals 11am-12:15pm

Sunday

Boot Camp 10am and 11am



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