Weekly Workouts September 18-22nd

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CrossFit in fort collins

Weekly Workouts September 18-22nd

CrossFit in fort collins

“MAX OUT MONDAY”

CrossFit:
Wendler Week One
Front Squat
Warmup 1: 36% 5 reps
Warmup 2: 45% 5 reps
Set 1: 59% 5 reps
Set 2: 68% 5 reps
Set 3: 77% for 5 or more reps
- then -
Partner 10min AMRAP
Follow the leader style
Pullups (M:10/W:5)
Airsquat x 10

CrossFit Cardio:
For time:
10 Pullups
20 Burpees
30 Alternating KB snatch
400m run
50 Air Squat
60 Box Jumps
70 KB swings
800m run
90 Cal on the Bike
100 Cal on the Rower

CrossFit Skills:
Yoga with Dai

CrossFit in fort collins

TUESDAY

CrossFit:
3 rounds for time of:
15 Row Calories
12 Power Snatches, 95/65 lbs
9 Burpees

CrossFit in fort collins 

WEDNESDAY

CrossFit:
Complete as many rounds as possible in 45 mins of:
Run, 800 m
10 Deadlifts, 315/205 lbs
Run, 800 m
50 Sit-ups

CrossFit Cardio:
Run 1200m
Farmer carry 400m
Med Ball run 800m
Sand bag carry 400m

CrossFit in fort collins 

THURSDAY

CrossFit:
“Skills Practice”
Jerk Practice
- Positioning practice
- Cycling practice
*LIGHT 75/55lb max
- then -
Complete as many rounds as possible in 12 mins of:
9 Dumbbell Deadlifts, 60/40 lbs
6 Burpees
3 Dumbbell Power Cleans, 60/40 lbs

CrossFit in fort collins

FRIDAY

CrossFit:
“White”
5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes To Bars
21 Overhead Walking Lunge With Plates, 45 lbs
Run, 400 m

CrossFit Cardio:
10min AMRAP:
Assault Bike x 20 Cal
Pull-up x 10

CrossFit near CSU