Strength & Conditioning 3x ME HSPU 15 minutes to find a 1RM front squat MetCon “Dumb Nancy” 5 rounds: 400m run, 15 SA DB OHS (50/35) (no requirement to switch)
Strength & Conditioning 3X ME strict pull ups (take a few minutes between sets) 3x ME T2B (Do not fall off the bar, if your grip starts to go hop off the bar)(take a few minutes between sets) MetCon 16 minute amrap: 10 C/J (135/95), 20 pull ups, 10 power snatch, 50 DU
Strength & Conditioning DL 1x5@75%, 1x3@85%, 1xamrap@95 Band pull aparts accumulate 60 MetCon Every 3 minutes for as long as possible (max 8 rounds): 15 KBS (53/35), 10 body ups, 6 SA KB OHS
Strength & Conditioning Strict press 1x5@75%, 1x3@85%, 1xamrap@95 Pull ups negatives 8x1 (jump up, let yourself down as slowly as possible) MetCon 25 min AMRAP: 10 push jerk(115/85), 10 Front rack lunges, 10 T2B, 10 burpees over bar
Strength & Conditioning 15 minutes for find: 2 snatches+ 1 OHS Back squat 1x5@75%, 1x3@85%, 1xamrap@95% MetCon For time: 100-80-60-40-20 DU *run 200 after each set of DU, end with the run
Strength & Conditioning Strict press 1x3@70%, 1x3@80%, 1xamrap@90% 5x3 Push jerk (build) 3x :30 L-sit hold on bar MetCon 6 rounds: 35 DU, 8 alt DB squat snatches
Tomorrow's workout will be difficult. It is meant to be that way considering the depth of it all. We are working out tomorrow in hopes to remember and honor those who lost their lives during the 9/11 attack on the United States. The entire day is a tribute to them all, however, a special class will be held at 6PM to honor specifically the 343 firefighters who gave up their lives that day to help others continue on with theirs. Our 6PM CrossFit class is set aside for those men and women directly. Whether you are a CrossFitter or not, please join either the 9AM class or the special 6PM class to work hard and honor the many people who are no longer here after that day. May we never forget.
Strength & Conditioning Back squat 1x5@65%, 1x5@75%, 1xamrap@85% 4x8e single leg KB/DB straight leg DL 4x12 banded hip thrusts MetCon 12 min AMRAP: 10 front rack lunges (135/85), 12 HSPU, 45 DU
Warm up with Ladder work drills Strength & Conditioning 5x10 body ups 5x M.E. banded tri extensions MetCon For time: 800m run, 30 Burpee DB squat clean thrusters (45/25), 800m run *burpee db squat clean thrusters = keep your hands on the DB handles during the burpee, instead of jumping, preform a DB squat clean thruster.
September 4th: Judy Proffitt September 6th: David Strassman September 7th: Jeri Becker September 8th: Joanna Mendez September 10th: Esther Andrews September 11th: Alvaro Ruiz September 12th: Joseph Leech September 13th: Charles Delgado September 14th: Laura Brown September 15th: Chris Seid Lindsey Boubel September 17th: Whitney Nunes September 18th: Luis Lopez Jacob De Los Reyes September 20th: Scott Avila September 21st: Erik Moya September 24th: Carl Olmstead Matthew Arredondo September 26th: Jevon Morrison September 27th: Devon Page September 29th: Jennifer Saccomano Michael Cresto Juan Ponce
Strength & Conditioning: Build up to a heavy clean in 15 minutes 5x6 DB bench press 5x8 triceps extension MetCon: 3 Rounds: 10 C2B, 10 front squats (155/105), 10 burpees
