Monday 9.23.19 Workouts

Box Brief

Register for the CrossFit Open

CrossFit Kids: Bring a Friend Week!

Wayne, 23-27 September

Ardmore, 30 September – 4 October

CROSSFIT

“Olympic Lifting Total”

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)

ENDURANCE

“My Good Side”

EMOM 30

Round 1:
10 Dubs
10 Abmat Situps
5 Divebomber Pushups

Round 2:
50m Sprint
10 In and Outs
10 Pullups

Round 3:
8/6 Cal Bike
10 V-Ups
5 DB Squat Thrusts

KIDS/TEENS

STRENGTH:

Front Squat

WORKOUT:

2 Rounds
25 Goblet Squats
25 Burpees

WHITEBOARD BRIEF

CROSSFIT: 20 minutes (total of 40 minutes) to build to a heavy Snatch and Clean & Jerk.  Aim for about 5 heavy singles per lift.

ENDURANCE: This workout will gradually get more challenging as the rounds progress.  Aim for approximately 15-20s of rest before the next round.  Scale down reps before scaling down weights to meet the :60 time hack.

#crossfit #fitness #gym #workout #fit #bodybuilding #fitnessmotivation #training #motivation #fitfam #muscle #gymlife #instafit #lifestyle #health #sport #fitspo #abs #strong #fitnessmodel #healthy #weightlifting #personaltrainer #gymmotivation #powerlifting #crossfitgirls #wod #cardio #instagood #bhfyp

#yoga #love #fitnessaddict #gains #strength #nopainnogain #fitnessgirl #bhfyp #o #healthylifestyle #fitlife #running #crossfitter #body #weightloss #academia #crossfitgames #crossfitlife #follow #shredded #squats #girlswholift #nutrition #like #treino #bodybuilder #mma #dieta #deadlift #diet