CrossFit Journal: The Performance-Based Lifestyle Resource

09/13/16

12

Sep

2016

WARM-UP 200M Run 10 Burpees 10 Air Squats 10 Lunges each leg Burgener Warmup (Hang Clean) BACK SQUAT 3×10 @ 50% WOD 5 Rounds for time: 10 Hang Cleans (95/135, MRx 65/95) 10 Pull-Ups

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09/12/16

11

Sep

2016

WARM-UP CFDFB Warm-Up BENCH PRESS 4×6 @ 70-80% (building) WOD 15 min AMRAP 60 Dubs (120 Singles) 30 KB Swings (35/53) 15 Push-Ups

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09/10/16

9

Sep

2016

WARM-UP CFDFB Traditional Warm-up POOL WOD 4 Rounds For Time Swim 50M 25 Push-ups Swim Underwater 25M 25 Air Squats

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09/09/16

8

Sep

2016

WARM-UP 400m Run 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 2 Taps 10 Situps 10 Push-ups 50 Single Unders STRICT PRESS 3×8 @ 65-75% (building) WOD For Time: 50-40-30-20-10 Double Unders Sit-ups (10 Burpees before each set of Dubs)

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09/08/16

7

Sep

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Heels to Toes 10 2 Taps 10 Air Squats 10 BB Strict Press 10 BB Front Squats WOD Partner WOD 4RFT 25 Thrusters (65/95) 50 Cal Row (one working at a time reps divided however)

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09/07/16

6

Sep

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Heels to Toes 10 Knee Circles 10 2 Taps 10 Air Squats 10 BB Strict Press Burgener Warm-up (Snatch) SNATCH 10 Minute Partner AMRAP (95/135, MRx 65/95 equal work) WOD 3 RFT 400m Run 30 Walking Lunges (total)

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09/06/16

5

Sep

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Heels to Toes 10 2 Taps 10 Push-ups 10 BB Deadlifts 10 BB Strict Press Burgener Clean (Hang Power) HANDSTAND PUSH-UP 5 EMOM for 8 Minutes (building) WOD 12 Min AMRAP 9 Push-ups 12 T2B 15 Box Jumps

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09/05/16

4

Sep

2016

WARM-UP CFDFB Traditional Warm-up WOD “Hotshots 19″ 6 Rounds for Time: 30 Squats 19 Power Cleans (95/135) 7 Strict Pull-ups 400m Run

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09/03/16

2

Sep

2016

WARM-UP CFDFB Traditional Warm-up WOD 24 Min. AMRAP Teams of 2 150 Wall Balls (14/20) 90 Double-Unders 30 Muscle-ups (Reps Divided however)

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09/02/16

1

Sep

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Heels to Toes 10 2 Taps 10 Push-ups 10 BB Deadlifts 10 BB Strict Press Burgener Clean (Hang Power) HANG POWER CLEAN 2 TnG EMOM for 8 Minutes (building) WOD “D.T.” 5 Rounds 12 Deadlifts (105/155) 9 Hang

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