Sept 21 – 26

Classic Helen. But with 10 of your closest friends #crossfitaddiction

A video posted by crossfit addiction (@cfaddiction) on

Shape and tone your hips butt and thighs. And have fun doing it.

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Monday

Box Squats (3×3 and max reps)
Metcon (Time)
1.AMRAP in 6 MIN
10 Dips
Row 10 calories
2.EMOM for 6 Min
1 power clean 135/85
1 hang squat clean
1 front squat
1 press
3.3 Rounds
6 DB Lunges
6 DB Thrusters
30 Single Jump Rope

Tuesday

Bench Press (3×3 max reps)
Alex (Time)
21-15-9
Thrusters 75/45lbs
Box Jumps 24/20″
Run to wall after each round
21-15-9
Pullups
Wallballs 20/14
GHD Situps
Run to the wall after each round

Wednesday

Shoulder Press (3×3 max reps)
Metcon (No Measure)
cone sprint EMOM for 9 Min

rest 1 min before the next metcon
Metcon (Time)
10 Min Timecap
20 Power Snatch 95/65 (or DB Snatch)
40 ABMat Situps
20 Back Squats 135/95
40 Pushups
20 Trap Bar Deadlifts 185/125
40 DU’s or 40 Hurdle Jumps

Hurdle Jumps if you can’t do Double-Unders

Thursday

Deadlift (3×3 NO MAX REPS)
fitness challenge (Time)
500m row
50 box jumps 24/20
40 kb swings 55/35
30 burpees
20 goblet squats 55/35
10 tire flips

Friday

Front Squat (3×3 max reps)
Metcon (Time)
5 Power Cleans 135/95
10 Bar Over Burpees
L-Cone Sprint
4 Squat Cleans 135/95
9 Burpees
L-Cone Sprint
3 Power Cleans 135/95
8 Burpees
L-Cone Sprint
2 Squat Cleans 135/95
7 Burpees
L-Cone Sprint
1 Power Cleans 135/95
6 Burpees
L-Cone Sprint

Saturday
Every 4 Min (16 min clock)
*30 Pullups
*30 KB Swings 70/55
+50 Slamballs
+3 sled pushes (down&back=1)
>100 Jumping Pullups
>30 OH Walking Lunges 45/25 plate
-50 Air Squats
-Row 500m