CrossFit 13th-19th of September

CrossFit 13th-19th of September

MONDAY

13 September 2021


A

Find your 10RM back squat


B

4x3 min AMRAPs
15/10 cal assault bike or 250/200m row
15/10/8 wallballs
Alternate between AMRAPs:
Box step overs and Devils press
*90s rest between rounds

DBs Red:22,5kg/15kg Black:17,5kg/12,5kg Blue:10kg/7,5kg

Wallballs Red:15 Black:10 Blue:8


TUESDAY

14 September 2021

For time:
1000m/800m row
50 Shoulder to overhead
50 CTB/pull-ups

Time Cap:12mins

Red:60kg/40kg Black:50kg/35kg Blue:40kg/25kg





WEDNESDAY

15 September 2021


A

Reverse Lunges from the rack
4x8/8
*build over sets



B

In teams of 3:

100 Deadlifts
10 burpees (syncro)
80 hang power cleans 20 burpees (syncro)
80 push press
10 burpees (syncro) 100/80 cal assault bike

Red:60kg/40kg Black:50kg/35kg Blue:40kg/25kg


THURSDAY

16 September 2021



A

Snatch Complex

Build to a heavy complex:
1 power snatch
1 hang squat snatch
2 overhead squats


B

10 min AMRAP

40 DUs / 80 singles
8 hang power snatches

Red:50kg/35kg Black:40kg/25kg Blue:30kg/20kg




FRIDAY

17 September 2021


VONDELGAMES QUALIFIER 21.3

21.3
For time:
40 Toes to Bar
120 Double Unders
40 Pull Ups
120 Double Unders
40 Toes to Bar
120 Double Unders
40 Pull Ups
120 Double Unders

Time Cap: 15min
(everything shared, 1 buddy working at a time)






SATURDAY

18 September 2021



VONDELGAMES QUALIFIER 21.3

21.3
For time:
40 Toes to Bar
120 Double Unders
40 Pull Ups
120 Double Unders
40 Toes to Bar
120 Double Unders
40 Pull Ups
120 Double Unders

Time Cap: 15min
(everything shared, 1 buddy working at a time)



SUNDAY

19 September 2021



A

Overhead Complex

Build to a heavy:

1 push press 3 push jerks


B

16 min AMRAP
400m run
12 DB thrusters
8 box jumps

DBs Red:22,5kg/15kg Black:17,5kg/12,5kg Blue:10kg/7,5kg



















































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