Sunday, September 17 - Saturday, September 23

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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

  • 5x2

WOD: For Time

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

*15 minute time cap.

Strength - 6:30PM

  • Above the Knee Hang Snatch - 3x1 at 65%
  • Back Squat - 10-8-6-6 @ 55-60-70-75
  • Front Squat - 4x4 at 70%
  • GHD Sit-Up + Push-Up - 3x8 (superset)

Tuesday, September 19

Strength: Overhead Squat

  • 1x5; 2x3; 3x2

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.

 

Wednesday, September 20

Strength: 8 Minute EMOM

Minute 1

  • 5 Strict Weighted Pull-Ups

Minute 2

WOD: 20 Minute AMRAP

  • 400M Run
  • Max Toes to Bar

*Minimum of 10 TTB per round, scale accordingly.

Strength - 6:30PM

  • 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 - 3x8 (superset)

 

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)

 

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
  • Row (cal.)
  • MB Sit-Ups (14/20)
  • Row (cal.)

*Record lowest reps for each movement.

Posted on September 17, 2017 .