September 2017

BBG:
2 Warm-Up + 3 Working Rounds
5R/5L Reverse Lunge Step Ups w/ Knee Raise
5R/5L Bottoms Up Presses

5R/5L 1-Arm Rows
10 Weighted V-Sits

Metcon (Time)
21-15-9
Deadlifts (185/125#)
Box Jumps (24/20″)
HSPU

After Party:
Banded Hamstring Series
90/90 Crossover x5R/5L

Gymnastics:
Weighted Pull-ups (10-8-6-4-2)
Weighted Ring Dip (10-8-6-4-2)

Metcon:
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
Metcon (Weight)
From 9:01-15:00:
Establish 1RM Snatch

Weightlifting:
Paused Front Squat (4×4 @70%)

Metcon (AMRAP – Rounds)
1 Round every 2 minutes x8
10 Wall Balls
10 Power Cleans
10 Burpees Over Bar

RX 115/75#

Weightlifting:
5 Rounds – Build
50′ Yoke Carry Unbroken for total weight.
Superset with :30 L-Sit

Metcon (Time)
5 Rounds
100m Farmers Carry (70/53#)
10 Bench Press (65% of 1RM)
20/15 Cal Row

After Party:
2 Rounds
15 Band Pullaparts
:30R/L Pec/Delt Smash with LAX Ball

Weightlifting:
1 Hang Snatch + 1 TnG Snatch (Build to a max for the day)

Metcon (4 Rounds for time)
1 Round Every 4 Minutes x 4
12/8 Cal Assault Bike
12 DB Snatches
12 DB Overhead Lunges
12 DB Crossover Pushups
RX – 50/35# CRX – 70/50#

After Party:
2 Rounds
:40R/L Twisted Cross
:20 L-Hang