Monday, September 13

WOD

5 Rounds for time

400m Run

Rest 4 minutes between rounds

*All out efforts, attempt to improve on your time each round.

Rest 5 minutes, then

“Grace” - CrossFit benchmark workout

30 Clean & Jerks for time

*C&J @ 135/95 lbs

Tuesday, September 14

Bench Press

8 - 6 - 4 (1 - 1 - 1 - 1)

*Warm up to a heavy weight, attempt to establish new 1 rep max

WOD

“Future Dewight”

4 Rounds for time

30 Double Unders

15 Power Snatch

10 Burpees

* PS @ 95/65 lbs

Wednesday, September 15

Back Squat @ 65% of 1 rep max

10 - 8 - 6 (6 - 6 - 6 -6)

*If you do not know your 1 rep, work up to a weight you can complete 6 reps

WOD

21 - 15 - 9 - 6 - 3

Thruster

Box Jump

*Thruster @ 95/65 lbs, Box @ 24/20”

Thursday, September 16

WOD

“Run & Done”

5 Rounds for Time

400m Run

10 Squat Clean

400m Run

20 Deadlift

*Barbell @ 135/95

Friday, September 17

Hang Power Clean

10 - 8 - 6 (2 - 2 - 2 - 2)

*Warm up to a heavy weight, increase as able

WOD

“Jelly Fish”

4 Rounds

Every 5 minutes on the minute

20 Wallballs

5 Handstand Push-ups

*WB @ 20/14 lbs

Saturday, September 18

WOD