Open Gym
19Sep
18Sep
A. E2MOM x 10 MIN
3 Muscle Snatch
2 Pause Overhead squat
1 Pause Snatch Balance
B. AMRAP 15
2 OHS 75/115
4 C2B pull-ups
8 Burpee Box Jumps
17Sep
A. 2k Row Time Trial
B. Pouch
5 Rounds for time
15 DB Deadlift 35/50
15 Toe to bar
16Sep
A. Clean 1RM (9/17/20)
B. CFG 11.3
AMRAP 5
Squat Clean 110/165
Jerk 110/165
Each Movement counts as a rep
15Sep
A. 2 Push Jerk EMOM 5
B. Triple Nickel
10 Rounds for time
5 Push Jerks 95/135
5 Box Overs 20/24
5 Bike Cals
14Sep
A. 100 Sit Ups for Time (no anchor) – 8:00 cap
B. Hank’s Red Hot
AMRAP 20
25 Burpees
Max Rep Unbroken Russian KBS 35/53
Score = rounds / total KBS
13Sep
A. Back Squat 3×5 93% of 5RM
B. Pound Cake
1 Back Squat 105/155
10 Pull Ups
20 Double Unders
2 Back Squat
9 Pull Ups
20 Double Unders
3 Back Squat / 8 Pull Ups…until 10 Back Squat / 1 Pull Up
12Sep
Open Gym / Yoga
11Sep
9/11 Tribute
2001m run
11 box jumps 24/30
11 thrusters 75/115
11 C2B pull-ups
11 power cleans 105/165
11 HSPU
11 KB swing 50/70
11 T2B
11 deadlifts 105/165
11 push jerk 75/115
2001m row
for time
10Sep
A. Bench press 5-5-5
B.
6 push press 95/135
9 burpee over the bar
AMRAP 12
