Crossfit Nation in Easton MD Workout of the Day September 12-18

MONDAY

1. Clean and Jerk

5x3 Clean and Jerk at 75% - no TnG


2. Back  Squat

3RM Overhead Squat


3. Front Squat

5x5 Front Squat at 75% across

 

TUESDAY

1. Conditioning

With a running clock...

AMRAP 5:

21 Cal Row

21 DL (95/65)

Rest 5:00

 

AMRAP 5:

15 Cal Row

15 FS (95/65)

Rest 5:00

 

AMRAP 5:

9 Cal Row

9 Thrusters (95/65)

 

WEDNESDAY

1. Snatch
5x3 at 75%, no TnG - Pause for 5 seconds at the bottom of each squat.

2. Conditioning
AMRAP 20:
50 WB
50 DU
40 BJ
40 TTB
30 CTB
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring MU

3. Stamina Conditioning
EMOMx10
Odd: 10 OHS, 95/65
Even: 10 C2B Pull ups

THURSDAY

Hanging grace 95/135

Spend 20 minutes working on 3 skills that you are in need of improving.  Execute that movement EMOM for the duration. Suggestions:  beat swings, stones, pistols, handstands.

FRIDAY

1. Front Squat
8x3 at 80%, across

2. Power Clean
5x3 at 75% - No TnG-reset each rep

3. Conditioning
21-15-9
Overhead Squat (115/80)
HSPU - Open Standards
500m Row

 

SATURDAY

1. Conditioning
AMRAP 9
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)

2. Conditioning
10-9-8-7-6-5-4-3-2-1 Thruster, 55/75

100-200-300-400-500-600-700-800-900-1000m Row

 

SUNDAY

Complete 4 Supersets of:

A. 15 Single Leg Dumbbell RDL (15/side)

B. 20 Close Grip Bench Press

* Rest 1 minute between rounds.

T-band protocol (on whiteboard) 5x8

Barbell kettlebell carries (put kb on ends of barbell with bands)

10m carry, 20 situps,  5 rounds, not for time