Sept 7 – Sept 12

Normal gymrat stuff like step-ups and med ball runs #crossfitaddiction

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Tuesday

Trap Bar Deadlift (3×3 max reps)
Shoulder Press (3×3 max reps)
 Metcon (AMRAP – Rounds)
5 MIN AMRAP
8 Pullups
8 Goblet Squats 45/30

Wednesday

Bench Press (3×3 max reps)
on a 2 min clock
Metcon (No Measure)
EMOM 9 MIN
first round 8 reps
2nd round 6 reps
3rd round 4 reps
1. Pushups+Box Jumps 24/20
2. Deadlift 225/155+OH Lunges 45/25
3. KB Swings 55/35+Sled Push

Thursday

Power Clean (3×3)
Metcon (Time)
Partner WOD
4 Rounds
25 Floor Sweepers
WHILE
15 Slamballs
25 ground-2-overhead bumper plate
WHILE
25 Wallballs
20 DB Snatch 35/25
WHILE
Row 10 Calories

Friday

Box Squats (3×3 max reps)
Randy (Time)
For Time:
75 Power Snatches, 75#

Saturday

Metcon (Time)
30 Slamballs
20 Backwards Jump Rope
10 Situps
Run to Mailbox
20 Slamballs
10 Backwards Jump Rope
30 Situps
Run to Mailbox
10 Slamballs
30 Backwards Jump Rope
20 Situps
Run to Mailbox