CROSSFIT WORKOUTS FOR WEEK OF 9/17-9/21/2017 – CrossFit Fixx
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CROSSFIT WORKOUTS FOR WEEK OF 9/17-9/21/2017

16
Sep

CROSSFIT WORKOUTS FOR WEEK OF 9/17-9/21/2017

 This past week, everyone rocked “Karen” (150 wall balls for time)! If you participated, you are probably familiar with this “resting” position!

We have a lot of Rx+ opportunities this week. Crush it!!

Monday, September 17

STRENGTH
ON A 15:00 CLOCK
Build to a Moderate-Heavy 5 Rep Push Press*

*Stay below 5RM and below “Heavy”. Bar should move fast and smooth.

WORKOUT
“Pushing Nancy”
5 ROUNDS FOR TIME
400m Run
15 Push Press (95/65) Rx+ (115/75)

 

Tuesday, September 18

STRENGTH
BACK SQUAT
5 x 3 (21X1)*

*Use same weight across for each set of 3 from last week’s heavy building set of 5

WORKOUT
EMOM x 14 MINUTES
MIN 1 — 14 Burpee Over Bar
MIN 2 — 10 Back Squat  (115/85) Rx+ (155/105)

 

Wednesday, September 19

WORKOUT
AMRAP x 21 MINUTES
6/6 Uneven KB Front Rack Lunge (53/35) Rx+ (70/53)
15/12 Calorie Bike
18 Toe to Bar

*Hold single KB in front rack on one side (opposite side unloaded). Complete six reps of lunge, switch bell to opposite side.

Cool Down
5:00 EZ Pedal on Bike

 

Thursday, September 20

Strength & Conditioning
EMOM x 8 MINUTES
Min 1 — 5-8 Pull-ups*
Min 2 — 5 TNG Deadlift (30X1)**

*Progress the pull-up as needed each min
**Building each set to workout weight

WORKOUT
FOR TIME
10-9-8-7-6-5-4-3-2-1
Deadlift (185/135) Rx+  (225/155)
1-2-3-4-5-6-7-8-9-10
Bar Muscle-Up

 

Friday, September 21

STRENGTH
ON A 15:00 CLOCK
Build to a Heavy 3 Rep Bench

WORKOUT
AMRAP x 6 MINUTES
10/8 Calorie Row
12 Push-ups
14 Air Squat

-Rest 3:00-

REPEAT AMRAP!

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