CrossFit Monday 9/28 to Sunday 10/4

CrossFit Programming: Monday 9/28 to Sunday 10/4

Here is the full week of programming for CrossFit, Power Hour, Barbell, HYROX, and Conditioning classes.

Monday

Strength
E2MOM
Power Snatch + OHS + Hang Squat Snatch

Workout
For Time
21-15-9
Power Snatch #115/75
Box Jump 24/20"

Tuesday

Strength
Push Press
5x4
Start at 65% of your PP max, can build across with the goal of beating 2 weeks ago
Maintain form
8 to 8.5 RPE, not failure

Workout
Every 3:00 x
10/8 Cal Echo
10 Dual DB Strict Press #35/20
:45 Plank

Wednesday

CrossFit

Strength
Pause Front Squat
5x4
:02 pause in bottom
Start at 65% and build

Workout
3 RFT
15 Thrusters #95/65
15 Pull Ups
400m Run
Cap 13:00
Can modify weight and/or volume of pull ups

Power Hour

3 Sets
Strict Press x9
SS 6E Bulgarian Split Squats

EMOM 20
1. 15 Ball Slams
2. 10 DB Push Press
3. :60 Wallsit
4. Rest

Thursday

HYROX

Friday

CrossFit

Skill
HSPU Review

Workout
3 Rounds For Total Time
100 Double Unders
20 Deadlifts #185/125
20 Handstand Push Ups
20 Lateral Burpees Over Bar
Rest 2:00
Score includes rest
Sub DU for 150 singles
Scale reps of HSPU or sub for 30 push ups

Power Hour

3 Sets
Deadlift x7
+ 100' Single Arm Suitcase Carry E/S
5 Tempo Push Ups (:03 down)
5E Single Arm Ring Rows + pause at top

3 Sets
15 KBS
10E DB Chops
30 Russian Twist
Rest 2:00

Saturday

CrossFit

For Total Time
With Partner
250 Cal Row
200 Hang Power Cleans #95/65
150 Toes to Bar
Cap 35:00
Can partition or go straight through
Only 1 partner working at a time

Barbell

5 Sets of
8 Bench Press
12 Seated DB Tricep Extensions

3 to 4 Sets
15 Banded Lat Pull Downs
10 Barbell Rollouts
10 Gorilla Rows

Sunday

Conditioning

EMOM 40
1. 12/10 Cal Machine
2. 15 Goblet Squats
3. 15 KBS
4. 15 V-Ups
5. Rest