Sunday, September 10 – Saturday, September 16

Posted on September 10, 2017 by Anna Follman

Sunday, September 10 – Rest Day

Free Yoga at 6:00PM Tonight at CrossFit Eden Prairie. All members and non-members are welcome, no previous experience required. Please bring a mat & towel if possible!

 

Monday, September 11

WOD: “9/11 Tribute WOD” (compare to 9/11/16)

Buy-In

• 403 Single Skips (1 skip for each firefighter/police officer who lost their life on 9/11)

then…9 Rounds for Time

• 11 KB Swings (35/55)
• 11 Sit-Ups
• 11 Push-Ups
• 11 MB Over the Shoulder Toss (14/20)
• 11 Box Overs (20″/24″)

*40 minute time cap.

 

Tuesday, September 12

Strength: 10 Minute MOMO

Front Squat

• 4 Reps at 75% of 1 Rep Max

WOD: 10 Minute AMRAP

Granite Games Qualifier

• 1000M Row
• Max Wall Ball (14lbs/20lbs) (10’/11′)

*You will have 10 minutes to complete 1000M row and as many wall balls as you can before time expires. Score will be # of wall ball reps. Note men’s target will be 11 feet today.

Strength – 7:30PM

• High Hang Snatch – 3×1 at 60% (within 10 minutes)
• Back Squat – 8-6-4 @ 65-70-75%
• Front Squat – 4X4 @ 70%
• GHD Sit-Up + Push-Up – 3×6

 

Wednesday, September 13

Strength: 10 Minute MOMO

Strict Press

• 4 Reps at 70% of 1 Rep Max

WOD: For Time

• 10 Bar Muscle-Up
• 200M Run
• 8 Bar Muscle-Up
• 400M Run
• 6 Bar Muscle-Up
• 600M Run
• 4 Bar Muscle-Up
• 800M Run
• 2 Bar Muscle-Up

*20 minute time cap. Scale for bar muscle-up will be 20/16/12/8/4 chest to bar pull-ups.

 

Thursday, September 14

Strength: Snatch

• Work up to a heavy single

WOD: 12 Minute EMOM

Minute 1:

• 12 Alternating KB Ground to Overhead (35/55)

Minute 2:

• 15 Triple Unders

*Scale for triple unders will be 30 double unders or 60 single skips.

Strength – 7:30PM

• High Hang Clean + 2 Jerks – 3×1 at 60%
• Back Squat – 8-8-8 @ 60-65-70%
• Front Squat – 4X4 @ 60%
• GHD Hip Extension + Strict Pull-Up – 3×6

 

Friday, September 15

Strength: 8 Minute EMOM

Minute 1:

• 30 second Handstand Hold or 45 sec. Plank Hold

Minute 2:

• 30 second Hollow Hold

WOD: 5 Rounds for Time

• 5 Cluster (93/135)
• 10 Bar-Facing Burpees

*15 minute time cap.

 

Saturday, September 16

WOD: 32 Minute MOMO

• Max cal. Row
• Max KB Sumo Deadlift High Pull (35/55)
• Max cal. Bike
• Max Box Jumps (20/24)