Weekly Workouts September 4-8th

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CrossFit near CSU

Weekly Workouts September 4-8th

Two benchmark workouts this week, one Monday and one Wednesday :)

CrossFit near CSU
BENCHMARK MONDAY

CrossFit:
"Jackie"
For time: 
Row, 1000 m 
50 Thrusters, 45/35 lbs 
30 Pull-ups

CrossFit Cardio:
“Death by burpee over the box and wall ball”
0-1min: 1 burpee over box, 1 wall ball
1-2min: 2 burpee over box, 2 wall ball
2-3min: 3 burpee over box, 3 wall ball
…
Continue until you can’t complete reps in the minute

CrossFit Skills:
Yoga with Dai


TUESDAY
CrossFit:
Back Squat
5-5-5-5-5

CrossFit near CSU
BENCHMARK WEDNESDAY

CrossFit:
"Grace"
For time: 
30 Clean & Jerks, 135/95 lbs

CrossFit Cardio:
6 Rounds For time:
Row 20cal
20 x Double unders

CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice? Handstand walking will be the default focus

 
THURSDAY

CrossFit:
4 rounds for time of: 
30 Push-ups 
20 Front Squats, 115/75 lbs 
20 Push Press, 115/75 lbs 
30 GHD Sit-ups

CrossFit near CSU
FRIDAY

CrossFit:
Practice 20min:
Freestanding Strict Handstand Push-Ups 
5x Max Rep

-then- 

As many reps in 12 mins as you can of: 
Double Under, 1 min 
Dumbbell Snatch, 50 lbs, 1 min 
Double Under, 2 mins 
Dumbbell Snatch, 50 lbs, 2 mins 
Double Under, 3 mins 
Dumbbell Snatch, 50 lbs, 3 mins
 
CrossFit Cardio:
Tabata Row
Tabata Ab-mat sit-up

CrossFit Skills:
Open Gym
Come practice what you want
Not sure what to practice? Handstand walking will be the default focus