Sunday, September 17 – Saturday, September 23

Posted on September 17, 2017 by Anna Follman

Sunday, September 17 – Rest Day

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

 

Monday, September 18

Strength: Power Clean

• 5×2

WOD: For Time

• 800M Row
• 20 Hang Power Clean (103/155)
• 800M Run

*15 minute time cap.

 

Tuesday, September 19

Strength: Overhead Squat

• 1×5; 2×3; 3×2

WOD: 21-15-9 for Time

• Overhead Squat (63/95)
• Burpees

*15 minute time cap — squats should be completed in no more than 3 sets each round.

Strength – 7:30PM

• Above the Knee Hang Snatch – 3×1 at 65%
• Back Squat – 10-8-6-6 @ 55-60-70-75
• Front Squat – 4×4 at 70%
• GHD Sit-Up + Push-Up – 3×8 (superset)

 

Wednesday, September 20

Strength: 8 Minute EMOM

Minute 1

• 5 Strict Weighted Pull-Ups

Minute 2

• 10 MB Ball Drag (Pike Position) or (Tuck Position)

WOD: 20 Minute AMRAP

• 400M Run
• Max Toes to Bar

*Minimum of 10 TTB per round, scale accordingly.

 

Thursday, September 21

Strength: Deadlift

• Establish a 1 Rep Max (compare to 5/3/17)

WOD: 10 Minute EMOM

Minute 1:

• 15 Wall Ball (14/20) (10/10)

Minute 2:

• 10 Power Snatch (73/115)

Strength – 7:30PM

• Above the Knee Hang Clean + 2 Jerk – 3X1 @ 65%
• Back Squat – 10-8-8 @ 55-65-70
• Front Squat – 4X4 @ 60%
• GHD Hip Extension + Strict Pull-Up – 3×8 (superset)

 

Friday, September 22

WOD: 20 minute AMRAP

“Jack” (compare to 8/3/16)

• 10 Push Press (83/115)
• 10 KB Swings (35/55)
• 10 Box Jumps (20/24)

*We have done KB Swings with 55/70 in the past but the actual prescribed weight according to CrossFit.com is 35/55.

Mobility: 10-15 Minutes

• Shoulder & Calf Mobility

 

Saturday, September 23

WOD: TABATA

• Air Squat
• Double Unders
• Ring Rows
• Bike (cal.)
• MB Sit-Ups (14/20)
• Row (cal.)

*Record lowest reps for each movement.