CrossFit Workouts for Week of 9/3-9/7/2018 – CrossFit Fixx
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CrossFit Workouts for Week of 9/3-9/7/2018

2
Sep

CrossFit Workouts for Week of 9/3-9/7/2018

“Saved by the Barbell” 8:30am crew 9/1/2018

Monday, September 3rd

“Hotshots 19”
6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run

This workout was first posted on the CrossFit Main Site as the workout of the day for Saturday, August 31, 2013. Support the families of the fallen hotshots at hotshots.crossfit.com

Tuesday, September 4th

STRENGTH
ON A 10:00 CLOCK
Build to a Set of 3 TNG Deadlift (31X1)

WORKOUT
AMRAP x 18 MINUTES
5 Bar Facing Burpees
15 Deadlift (225/155)
45 Double Unders

Wednesday, September 5th

PARTNER WORKOUT
In Teams of 2…
FOR TIME
Row 1000m (alt. every 250m)
100 Wall Balls
Row 1000m (alt. every 250m)
50 Hang Power Snatch (115/75)
Row 1000m (alt. every 250m)

(22:00 Min Cap)

*1 Partner works at a time. Split reps on WB and Snatch any way.

Thursday, September 6th

STRENGTH
3 SETS
6/6 Barbell Back Rack Lunge

-Rest 1:30 Between Sets-

*Perform at same moderate load across.

WORKOUT
FOR TIME
21-15-9
DB Power Clean (50/35)
DB Suitcase Lunges
Pull-up

Friday, September 7th

WORKOUT
8 ROUNDS, EACH FOR TIME
On the 3:00…
400m Run
12 Toes to Bar (or GHD)

*Round 1 starts at 0:00, Round 2 starts at 3:00 and so on…

Mobility
5:00 Flow Stretching
*Focusing on hips and hamstrings

See you this week!

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