CrossFit September 27, 2019
CrossFit 9/27/19
Warm-up
Warm Up Run, AS, WL, PVC Thrust, Pass Thrus
400m Run
2 Rounds for Quality
10 Air Squats
10 Walking Lunges
10 PVC Thruster
10 PVC Pass Throughs
Weightlifting
Back Squat (Build to a heavy double with a 4 second descent)
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
Homework
Monday: Attend Class
Tuesday-Friday:
perform:
EMOM for 2 minutes for each movement
perform Half of the completed reps per minute minus X reps
Day 1: -4 reps
Day 2: -3 reps
Day 3: -2 reps
Day 4: -1 reps
Tuesday-Friday:
perform:
EMOM for 2 minutes for each movement
perform Half of the completed reps per minute minus X reps
Day 1: -4 reps
Day 2: -3 reps
Day 3: -2 reps
Day 4: -1 reps
Saturday: Perform 2 min maxes again.
Perform on Friday if not able to make it on Saturday
2min max reps OHS, PC, DL (3 Rounds for reps)
Motor Work
2 min max reps, rest 3 mins between movements
Max Reps
OH Squats 115/80
Power Cleans 165/110
Deadlifts 215/140
Choose a weight for each movement that allows you to continuously keep moving the bar.
1 round of each movement. Score is for EACH movement.
Scaled
OHS 65/45
PC 95/65
DL 135/95
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