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WODs 9/16/19 - 9/22/19

MONDAY

Gymnastics 3 sets Max unbroken toes to bar Rest :20 2 Rope climbs Rest :20 Max unbroken handstand push ups (no more than 12) Rest 1:00

Metcon (Time) 400m Run Buy in ------------------ 21-15-9 power clean Shoulder to overhead ------------------ 400m Run Cash out *Barbell work to be done @ 60% of push jerk 1RM



TUESDAY

CrossFit Games Open 17.5 (Time) *40 minute time cap 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders



WEDNESDAY

Push Jerk (20 min) 2 sets of: 4-3-2-1 Rest as needed between 4-3-2-1 Rest 2:00-3:00 between sets

Rx: Metcon (Time) 5 rounds for time: 20 min Cap 15 hang power snatch (75/55) 12 burpees 9 box jump over (24/20)

Rx+: Metcon (Time) 5 rounds for time: 20 min Cap 15 hang power snatch (75/55) 15 burpees 15 box jump over (24/20)



THURSDAY

Original DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#

CFP DT 5 Rounds for time 12 Deadlifts 9 Hang Power clean 6 Shoulder to overhead (135/ 95) (Scaled: 95/ 65)



FRIDAY

Accessory Work 3 sets 10 Single leg single DB romanian deadlifts (moderate weight) Rest :30 12 Box jumps (30/ 24) The object is not to be fast, rather powerful. Hence, we want a higher box. These should be singles and intentional. rest 1:00 btw sets


Metcon (AMRAP - Rounds) The Greenberg Effect 20 min AMRAP 200 m run 10 Alternating DB lunges 10 DB PP 10 DB front squat 20 sit-ups 10 push-ups 10 pull ups 35 DU DB in each hand DB weight: Rx (50/35) Scaled (40/25)



SATURDAY

Metcon (Time) McFlurry For Time 400m Run 42 Cleans (135/ 95) 42 Pull ups 400m Run 30 DB thrusters (50/35) 30 Pull ups 400m Run 18 Cleans (135/95) 18 Pull ups *Split reps evenly



SUNDAY

Accessory Work 12:00 EMOM Min 1: 6 Pendlay rows (weight should moderate but something you can do all 4 sets) Min 2: 10 Alternating pistols (focus on balance and movement)

Rx: Metcon (AMRAP - Rounds and Reps) 12 min AMRAP 250m Row 10 burpees to 45# plate 10 Ab mat sit ups

Rx+: Metcon (AMRAP - Rounds and Reps) 12 min AMRAP 250m Row 10 burpees over rower 10 ghd sit ups

Finisher 20 snatches (prefer squat but if an athlete is unable, do power with overhead squat); barbell only

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6650 Roswell Rd. #50 Sandy Springs, GA 30328