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Programming Sept. 11th – Sept. 16th

7
Sep

Programming Sept. 11th – Sept. 16th

Another great week of workouts in store for you ATCF!!! Be prepared, come prepared, and let’s dig deep for it this week!! All workouts are courtesy of the CrossFit mainsite yet again!!!

Monday
Warm-Up
10 minutes of
run 200m
15 jumping jacks
12 mountain cimbers
9 boot strappers
6 beat swings
WOD
21-15-9 reps of:
225/155 pound Deadlift
135/95 pound Overhead squat

Tuesday
Warm-Up
10 minutes of
5 barbell deadlifts
5 barbell front squats
5 shoulder press
5 burpees over the bar
jog 50m
WOD
For time:
185/125 pound Clean and jerk, 30 reps

Wednesday
Warm-Up
8 minutes of:
run 400m
then in remainder of time
3 pushups
4 beat swings
6 wall balls
WOD
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Thursday
Warm-Up
8 minutes of
10 pvc pass thrus
8 pvc oh squats
6 knees to chest
4 burpees
WOD
Three rounds for time of:
100 meter Walking lunge
Handstand walk 20 meters
50 Kettlebell swings, 53/35

Friday
Warm-Up
8 minutes of:
10 barbell shoulder press
10 barbell back squats
5 burpees over the bar
run 100m
WOD
“Adrian”
(will post video for reference)
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30″ box

Saturday Team WOD
As MF pairs:
40 pull-ups, or 30 T2B, or 15/10-cal. row/bike
20 Power cleans, as a team, 135/95
40 pull-ups, or 30 T2B, or 15/10-cal. row/bike
15 Power cleans, as a team, 155/110
40 pull-ups, or 30 T2B, or 15/10-cal. row/bike
10 Power cleans, as a team, 185/125

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