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WOD 092319: Fall Fitness is Here!


CrossFit: Strength: Front Squats Warmup to 70-75% then 8×3 @ 80% Conditioning: For Time 21-18-15-12 Cal Bike Toes to Bar (Sub V-Ups) After Each Round 200m Run (Sub 250m Row) 15 Minute Cap RX+: Cal Ski Hybrid: WOD 1: 18min AMRAP 5 Devils Press (25/15) 10 Wtd Rev Lunge 15 Plank kb/db Crossover 20 Box

CrossFit:
Strength:
Front Squats
Warmup to 70-75%
then
8×3 @ 80%

Conditioning:
For Time
21-18-15-12
Cal Bike
Toes to Bar (Sub V-Ups)

After Each Round
200m Run
(Sub 250m Row)
15 Minute Cap

RX+:
Cal Ski

Hybrid:
WOD 1:
18min AMRAP
5 Devils Press (25/15)
10 Wtd Rev Lunge
15 Plank kb/db Crossover
20 Box Shuffles

WOD 2:
Same

BootCamp:
WOD 1:
6 min EMOM
Devils Press (25/15)
S.A. OH Sit Up

6 min EMOM
Rev Lunge + Twist
Plank kb/db Crossover

6 min EMOM
Box Shuffles
Alt Ring Rows

*1:00 Rest Between EMOMS

WOD 2:
8 MIN AMRAP
20 Snowboarder Hops
10 Reverse Crunches
20 Russian KB Swings (24/16)

Weightlifting:
Oly:
Muscle Snatch
(3) x 3 – just the bar – light weight

Snatch + Snatch Balance
(5) 1+1+1 x @ 70%

**ACCESSORIES AS A GROUP**

Power:
Speed Squats
(8) 3 x @ 65% (1 Min Rest between sets)

Back Squat
(3) 3-5 x @ 70%

Pause Squat
(3) 3-5 resp @ 60% (find a steady pace)

Weighted Plank
(3) :30-45 sec @ AHAP

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