fbpx
NewsWorkout

Week of 09/19/22

Official End of Summer

Thursday, September 22 marks the official end to the summer! Bring on the flannel.

Items for the week…

  1. Monday is going to be the last day of our unbroken strict pull-up series.
  2. Wednesday we will be re-testing our 1,000m row from 08/18/22.
  3. We are testing our 3RM numbers this week for our clean, power clean, and deadlift.

NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.

SKILL
pull-up skill work

WOD
Every 3 minutes for 6 rounds
15/12 calorie row
9 box jumps (24/20)
max back squats (40% of 1RM)
1 minute rest

STRENGTH
clean: 3RM

WOD
4min AMRAP
3 front squats to a press (75% of 1RM press)
1 minute rest
4min AMRAP
4 front squats to a push press (75% of 1RM press)
1 minute rest
4min AMRAP
5 front squats to a push jerk (75% of 1RM press)

SKILL
1000m row (re-test)

WOD
10min EMOM
10 wall balls (20/14)
max double unders
1 minute rest
10min EMOM
10 mb cleans (20/14)
max push-ups

STRENGTH
deadlift: 3RM

WOD
EMOM
1 rope climb
3 burpees
max kb swings (53/35)
… collecting a total of 200 russian swings

STRENGTH
power clean: 3RM

WOD
200m run
15 thrusters (40% of 1RM)
15 sit-ups (20/14)
200m run
15 pull-ups
15 sit-ups (20/14)
200m run
9 thrusters (40% of 1RM)
9 sit-ups (20/14)
200m run
9 pull-ups
9 sit-ups (20/14)

7AM/8AM
28 minute running clock
00:00-10:00
8min AMRAP
8/6 calorie row
10 hang power snatches (40% of 1RM PS)
2 minute rest
10:00-20:00
8min AMRAP
10 toes-to-bars
12 single-arm kb squats (53/35)
2 minute rest
20:00-28:00
8min AMRAP
2 wall walks
6 kb snatches (53/35)

9AM (partners)
same

WOD
24min EMOM
MIN 1: 20-20-18-18-16-16 russian swings (53/35)
MIN 2: 15 sit-ups
MIN 3: 50 double unders
MIN 4: 14-14-12-12-10-10 burpees

Tags: , ,

Related Articles

Week of 09/12/22
Week of 09/26/22

Contact Us

info@crossfit13stars.com
(860) 944-0096
173 Washington Street, Morristown, NJ 07960

Recent Posts