THURSDAY 9/19/19

Front Squat (7 sets)

Every 2 minutes for 14 min

Front Squat

*Set 1 – 5 reps @ 60%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 70%

*Set 4 – 3 rep @ 75%

*Set 5 – 2 rep @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 1 rep @ 90%

Log Weight used for % work

THURSDAY 9/12/19

Snatch % Work

Every 2 minutes for 16 min

Squat Snatch

*Set 1 – 3 reps @ 60%

*Set 2 – 3 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 1 rep @ 90%

*Set 8 – 1 rep @ 90%

WEDNESDAY 9/11/19

“9-11 Memorial WOD” (Time)

2001m Row

11 Box Jumps (36″/30″)

11 Thrusters (135/95)

11 Burpee Chest-to-Bar Pull-ups

11 Power Cleans (185/135)

11 Handstand Push-ups

11 Kettlebell Swings (70/53)

11 Toes-to-Bar

11 Deadlift (185/135)

11 Push Jerk (135/95)

2001m Row