Workout of the Day 9-11-2022
Conditioning:
9/11 Tribute Workout
Buy In 2,001 Meter Row OR 3 Mile Bike
Then,
3 Rounds:
9 DB Thrusters
11 KB Swings 1/.75 pood
9 DB Snatches/arm
11 KB Swings
Competitor:
9/11 Tribute Workout
Buy In 2,001 Meter Row OR 3 Mile Bike
Then,
3 Rounds:
9 Thrusters 135/95#
11 KB Swings 53/35#
9 Snatches 135/95#
11 KB Swings
**Post results to ZenPlanner
Workout of the Day 9-10-2022
Conditioning:
Partner Workout:
Share All of The Work
20 Squat Cleans 135/95#
Then,
5 Rounds:
30 American KB Swings 44/25#
30 Burpees or Sprawls
Then,
20 Squat Cleans 135/95#
Competitor:
Partner Workout:
Share All of The Work
20 Squat Cleans 225/155#
Then,
5 Rounds:
30 American KB Swings 53/35#
30 Burpees
Then,
20 Squat Cleans 225/155#
**Post results to ZenPlanner.
Workout of the Day 9-9-2022
Strength:
E3:30 x 4 Rounds:
8-10 Close Grip Barbell Bench Press 21X1
:30 Side Plank/Side
Conditioning:
8 Rounds:
200M Run
8 Box Jumps 20/16"
8 Sit Ups
*18:00 Cap
Competitor:
8 Rounds:
200M Run
8 Box Jumps 24/20"
8 Knees to Elbows
@CrossFit Linchpin
*18:00 Cap
**Post results to ZenPlanner
Workout of the Day 9-8-2022
Strength:
E3:30 x 4 Rounds
4-6 Back Squat 20X2
4-6 Strict Pull Up 2012 (Weighted or Banded)
Conditioning:
4 Rounds:
8/8 Contralateral KB Front Rack Split Squats 53/35#
:15 Rest
12 Wall Balls 20/14#
:15 Rest
16 Prisoner Step Ups 24/20"
:15 Rest
Competitor:
4 Rounds:
8/8 Contralateral KB Front Rack Split Squats 70/53#
:15 Rest
16 Wall Balls 30/20#
:15 Rest
24 Prisoner Step Ups 24/20"
:15 Rest
**Post Results to ZenPlanner
Workout of the Day 9-7-2022
Strength:
In 10:00 Complete
5x3 Clean and Jerk @65-75%
Conditioning:
E4MOM x 5 Rounds:
7 Barbell Push Jerks 95/65#
35 Double Unders or 70 Single Unders
7 Hang Power Cleans 95/65#
10/8 Cal Bike
Competitor:
E4MOM x 5 Rounds:
7 Barbell Push Jerks 135/95#
35 Double Unders
7 Hang Power Cleans 135/95#
12/9 Cal Bike
Then,
Barbell Clean and Jerk Cycling Skill Session**Post Results to ZenPlanner
Workout of the Day 9-6-2022
Conditioning:
18AMRAP
Partner Workout
P1: Row 250/200M
P2: 1 Wall Walk or 2 Partial Wall Walks
6 Pull Ups (Chest to Bar)
8 Push Ups or Hands Elevated Push Ups
*Switch stations when both partners complete thier work
Rest 3:00
AB Circuit Finisher
THEN,
3 Rounds:
20 Tuck Ups
:10 Rest
10/10 DB Side Bends
:10 Rest
:30 Bench Leg Lift Overs
:30 Rest
Competitor:
18AMRAP
Partner Workout
P1: Row 300/250M
P2: 2 Wall Walks
8 Pull Ups (Chest to Bar)
12 Push Ups
*Switch stations when both partners complete thier work
Rest 3:00
AB Circuit Finisher
THEN,
3 Rounds:
10 Tuck Up V-Up Combo
:10 Rest
10/10 DB Side Bends
:10 Rest
:30 Bench Leg Lift Overs
:30 Rest
**Post results to ZenPlanner.
Workout of the Day 9-5-2022
Strength:
E3:30 x 4 Rounds
8-10 Barbell RDL 21X1
8-10 /Leg KB Goblet Step Down 30X1
Conditioning:
Teams of 3 Complete
6 Rounds Each:
6 D-Ball to Shoulder 70/50#
8 Box Jump Overs 24/20"
10 DB Front Rack Tall Kneel to Standing 30/20#
*Rest Until the Partner in Front of you starts their DB Tall Kneel to Standing
Competitor:
Teams of 3 Complete
6 Rounds Each:
6 D-Ball to Shoulder 100/70#
8 Box Jump Overs 24/20"
10 DB Front Rack Tall Kneel to Standing 50/35#
*Rest Until the Partner in Front of you starts their DB Tall Kneel to Standing
**Post Results to ZenPlanner.
Workout of the Day 9-4-2022
Conditioning:
24EMOM
1. :30 - :45 Plank
2. 20M SA FC/arm 70/53#
3. 8/6Cal Bike
4. 10 DB Box Step Ups 25/20#
Competitor:
24EMOM
1. :45 Ring Plank
2. 20M SA FC/arm 88/60#
3. 12/9 Cal Bike
4. 10 DB Box Step Overs 40/30#
**Post results to ZenPlanner
Workout of the Day 9-3-2022
Conditioning:
0-3:00
300M Run (<2:00)
12 Deadlift 115/65#
Max Reps Burpee to DB Row 30/20#
4:00 - 8:00
400M Run (<3:00)
10 Deadlifts 135/85#
Max Reps Burpee to DB Row
10:00 - 15:00
500M Run (<4:00)
8 Deadlifts 165/105#
Max Reps Burpee to DB Row
18:00 - 24:00
600M Run (<5:00)
6 Deadlifts 185/125#
Max Reps Burpee to DB Row
Competitor:
0-3:00
400M Run
12 Deadlift 205/135#
Max Reps Burpee Pull ups
4:00 - 8:00
600M Run
10 Deadlifts 255/165#
Max Reps Burpee Pull Ups
10:00 - 15:00
800M Run
8 Deadlifts 275/185#
Max Reps Burpee Pull Ups
18:00 - 24:00
1000M Run
6 Deadlifts 305/200#
Max Reps Burpee Pull Ups
*Post results to ZenPlanner
Workout of the Day 9-2-2022
Strength:
In 10:00 Complete
5x3 Snatch @65-75%
Then,
Barbell Snatch Cycling Skill Session
Conditioning:
5 Rounds:
Teams of 3 Complete I go, You go, They go
15 Sprawl to Stand
15 Hang Power Snatch 65/45# (unbroken)
Competitor:
5 Rounds:
Teams of 3 Complete I go, You go, They go
15 Sprawl to Lateral Bench Jump Over
15 Power Snatch 75/55# (unbroken)
*Post results to ZenPlanner.