Workout of the Day

9282021

CrossFit 952 – CrossFit

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Metcon

DB Burpee Deadlifts DB Push Press Pull Ups DB Hang Squat Cleans Ski Farmers Carry Double Unders (Time)

21-15-9

DB Burpee Deadlifts

DB Push Press

Pull Ups

Rest 3:00

4 Rounds

10 DB Hang Squat Cleans

12/9 Cal Ski

Rest 3:00

150m Farmers Carry

50 Double Unders

50/35

*40:00 Cap

9272021

CrossFit 952 – CrossFit

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Weightlifting

Clean and Jerk (20×1)

Every :30 perform 1 clean and jerk.

Metcon

Box Jump Overs Thrusters Run (Time)

7 Rounds

7 Box Jump Overs 24/20

7 Thrusters 95/65

200m Run

9252021

CrossFit 952 – CrossFit

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Metcon

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
155/105

9242021

CrossFit 952 – CrossFit

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Weightlifting

Hang Snatch + Hang Snatch (1×1)

Hang Snatch + Hang Snatch
15:00 To build up. Comment squat or power.

Metcon

Squat Snatch Squat Clean Thrusters (3 Rounds for reps)

3 Rounds

3:00

3 Squat Snatches

3 Squat Clean Thrusters

3:00 Rest

Round 1 135/95

Round 2 115/75

Round 3 95/65

9222021

CrossFit 952 – CrossFit

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Weightlifting

Floor Press (EMOM 10X5)

Every 1:00 perform 5 floor presses.

Metcon

Partner Wall Ball Push Ups (AMRAP – Reps)

14 Minutes

20 Wall Balls 20/14

Max Push Ups

*While one partner is doing wall balls the other is doing push ups. Push ups only count while wall balls are being done. Score is the total amount of push ups completed as a team.

9202021

CrossFit 952 – CrossFit

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Weightlifting

Front Squat (1×3)

Wave 1

3@ 65%

2@ 70%

1@ 75%

Wave 2

3@ 70%

2@ 75%

1@ 80%

Wave 3

3@ 75%

2@ 80%

1@ 85%

20:00 To complete.

Metcon

Power Cleans Front Squats Shoulder To Overhead Toes To Bar (AMRAP – Rounds and Reps)

12 Minutes

3 Power Cleans 135/95

3 Front Squats 135/95

3 Shoulder To Overhead 135/95

9 Toes To Bar

9182021

CrossFit 952 – CrossFit

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Metcon

Row Burpees Bike Wall Balls Ski Deadlifts Run Air Squats (Time)

75/60 Cal Row

Every 15 Cals perform 10 Burpees Over Rower.

75/60 Cal Bike

Every 15 Cals perform 15 Wall Balls 20/14.

75/60 Cal Ski

Every 15 Cals perform 10 DB Deadlifts 70/50.

1 Mile Run

Every 400m perform 20 Jumping Air Squats.
Ladies start on the movements on every section except the run.

9172021

CrossFit 952 – CrossFit

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Weightlifting

Front Rack Lunge (EMOM 10×4)

Every minute perform 4 front rack walking lunges.

Metcon

Ski Kettlebell Swings (3 Rounds for reps)

3 Rounds

2:00

12 Kettlebell Swings American 70/53

12/9 Cal Ski

2:00 Rest

WORKOUT OF THE DAY