Crossfit Nation in Easton Workout of the Day September 6-September 11

TUESDAY

Conditioning
"Twister"
Running Clock...
at the 0:00
3 RFT:
10 Power Snatch, 95/65
10 Burpee
at the 10:00
2 RFT
15 Power Snatch, 95/65
15 Bar facing Burpees
at the 20:00
1 RFT
30 Power Snatch, 95/65
30 Burpees

Back Squat:  4x6, 80%

 

Boot camp will perform power cleans

 

WEDNESDAY

1.  Jerk
8x2 Push Jerk

2.  Barbell Cycling
3 RFT*
30 Deads, 135/95

20 Front Squats, 135/95
10 Power Cleans, 135/95
*Rest 2 minutes between rounds

4.  Gymnastics Conditioning
50 Strict C2B Pull ups

Boot Camp:  1. Strict press with dumbbells, 2. No change 3. 25 ring rows, 25 ring push ups

 

THURSDAY

 

1. Push press:  3x8 across

 

2. Conditioning

4 rounds of:
25 calorie Assault Bike/Row/50cal airdyne
10 Kipping HSPU - you choose the height (may do deficit)
5 D-Ball Shoulders, 150/100

3.  Midline
25 GHDSU or weighted sit ups

 

FRIDAY

1.  Front Squat
8x3 at 75%, across

2.  Power Clean
7x2 building

3.  Conditioning
5 Rounds:
10 C2B
10 Power Cleans, 135/95
10 Front Sqauts, 135/95
10 Jerks, 135/95

Boot camp: 1.  EMOM:  2 cleans 2 front squats, 12 minutes, 2. 10 ring rows, 10 Front squats, 10 push presses, pyow

 

SATURDAY


1.  Barbell Conditioning
EMOMx14:
Odd:  2-3 Power Snatches, 205/145
Even:  1 Power Snatch + 2-3 OHS, 205/145

2. Running:  1 mile run for time or 2k row for time

3. Gymnastics Conditioning
 10 HSPU

5 strict CTB pull ups, weighted if you can do more than 5

9 HSPU

5 strict pull ups

Each round decrease HSPU by 1 rep. 

 

Boot camp:  EMOM 14:  3 Power Cleans, 3 OHS,  otherwise no change except regressions

 

SUNDAY

Conditioning
"DVB"
For time: 20/14
Run 1 mile with a. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a. MB
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a. MB
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

Non Runners:  Row, but use the men’s weight for the Wall ball shots.