CrossFit 13 Stars

Week of September 23rd

Two weeks down ... four weeks to go!

At this point in the challenge you are hopefully seeing some interesting changes. You have given your taste buds time to reset, so the cravings you may have been having two weeks ago are also hopefully starting to subside.

Are you sleeping better? Do you feel more energized? Are you seeing any positive changes in your body physically? It is amazing how food affects us, both positively and negatively, so pay close attention to changes you are seeing and feeling.

Mon, Sep 23, 2019
SKILL
3 rounds of…
20 sec l-sit hold from box
20 sec l-sit hold from rings
10 leg lifts from sitting l position on floor
10 leg lifts from sitting v position on floor

WOD
30 mb cleans (20/14)
30 toes-to-bars
30 kb push presses (53/35; both hands)
1 muscle-up
30 wall balls (20/14)
30 double-unders
30 kb snatches (53/35; 15 each hand)
1 muscle-up
30 atomic sit-ups (20/14)
30 pull-ups
30 kb front squats (53/35; both hands)
1 muscle-up

FIT360
1000m row
50 kb thrusters (35/26)
30 burpees
Tue, Sep 24, 2019
STRENGTH
Overhead Squat: 3×3 @ 70% of 1RM
then
Snatch: 1RM (re-test)

Last done on 08/07/19.

FIT360
“Half-Angie”
50 pull-ups
50 push-ups
50 sit-ups
50 air squats
Wed, Sep 25, 2019
SKILL
Every 2 minutes for 8 rounds
5 tempo back squats (NTE 50% of 1RM)
3 rope climbs

Focusing on technique, skill, and efficiency … not load. The tempo should be 3-3-1. Rope climb sub will be 3-for-1 K2Es.

WOD
“Jackie”
1000m row
50 thrusters (45/35)
30 pull-ups

Last done on 08/17/17.

FIT360
18min AMRAP
2,4,6,8,10…
kb push presses (35/26; each hand)
burpee step-overs (24/20; 20/14)
Russian swings (70/53)
… collect a total of 1,000m on the rower however
Thu, Sep 26, 2019
STRENGTH
Push Jerk: 1RM (re-test)

Last done on 08/06/19.

WOD
6RFT

15 wall balls (20/14)
10 hang power cleans (60% of 1RM)
1 rope climb
then
400m run

FIT360
800m run
then
16-12-8-4 pull-ups
4-8-12-16 kb swings (70/53)
Fri, Sep 27, 2019
STRENGTH
Power Snatch: 1RM (re-test)

Last done on 08/09/19.

WOD
12min AMRAP
9 ring dips
7 box jumps (30/24)
5 kb front squats (53/35; each hand)
… every 4 minutes run 200m (at 4 and 8 min mark)

FIT360
200m run
27-21-18-15 wall balls (20/14)
27-21-18-15 box jumps (24/20)