Monthly ArchivesSeptember 2018

Friday standard

C4 CrossFit – CrossFit

Weightlifting
Split Jerk (15 minutes)
Start at 60% and increase to a heavy for the day. 2 reps.
Metcon
Metcon (Time)
3 rounds
25 push jerks (95/65)
50 DU
25 box jumps (20)
50 D UScaling for DU is 50 singles plus 7 burpees.

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Monday standard

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
Tabata
Slam Balls
Russian Twists w SB
Mountain Climbers
Push Ups
Metcon
Metcon (AMRAP – Rounds)
2 Person Partner
10 Min AMRAP
10-20-30-40…
Wall Balls(20/14)
Box Jumps (24/20)
Rest 2 Min
10 Min AMRAP
200m weight plate run (45/25)
Rest 2 Minute
10 Min AMRAP
15 Sit Ups
12 DB Snatch (50/35)
9 BurpeesSwitch after each movement on last amrap

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Thursday standard

C4 CrossFit – CrossFit

Warm-up
500m Row, Then:
4-minute EMOM
10 G2OH (Plate)
20 Mountain climbers
Weightlifting
Strict Press
Work to a heavy set of 3.
Metcon
Metcon (AMRAP – Rounds)
12 Minutes
5 Muscle Ups
20 Wall Balls (20/14)
10 Hang KB Snatch (55/35

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