05.09
FOR TIME:
– 120 cal Row
– 100 Wall Balls @ 9/6kg
– 80 Handstand Push Ups
CAP: 20 min
Split reps and order any way you like to achieve the fastest time.
06.09
A) Weighted Pull Ups – find 1RM
CAP: 14 min
B) ‘FRAN’
21- 15 – 9
– Thrusters @ 43/30kg
– Pull Ups
CAP: 8 min
07.09
A) 1 RM Bench Press
CAP: 15 min
B) OPEN 20.1
10 ROUNDS
– 8 Ground to Overhead @ 43/30kg
– 10 Lateral Burpees Over the Bar
CAP: 15 min
08.09
A) FOR TIME:
2 km Row
REST 5 min
B) 1RM Snatch (any style)
CAP: 9 min
09.09
30 min AMRAP
– 80 Double Unders
– 60 USA KB Swings @ 24/16 kg
– 40 Toes 2 Bar
– 20 Deadlifts @ 60/40kg
10.09
A) 1RM Back Squat
CAP: 18 min
B) FOR TIME
21- 15 – 9
– Hang Power Cleans @ 60/40kg
– Ring Dips
CAP: 9
11.09
A) ‘OPEN 11.3’
5 min AMRAP:
– 1 Squat Clean
– 1 Jerk
RX = 75/50kg
SC1 = 60/40kg
SC2 = 50/35kg
REST 5 min
B) ‘OPEN 12.1’
7 min AMRAP:
– Burpees to the target ( target = pull up bar )
05.09
Back squat 1RM
Strict press 1RM
Superset x 5:
5 Back squats @ 75% of daily max
5 Strict presses @ 75% of daily max
10.09
Deadlift 1RM
Bench press 1RM
Superset x 5:
5 Deadlifts @ 75% of daily max
5 Bench presses @ 75% of daily max
06.09
3 stops snatch high pull 5×2
No feet mid hang power snatch 3 reps
Snatch Balance+ OH Squat 1+3
08.09
3 Stops Clean High pull 5×2
No feet Mid Hang Power Clean 3 reps
Clean+ Push press 1+3
