Workout of the Day
10.05.24
Blood & Sweat for a Cure Charity Workout
To participate in this even please register through the website below
https://www.bloodandsweatforacure.com/event-details/crossfit-nine7
19-min amrap
- 218m row
- 6 box jumps
- 9 wall ball
*alternating full rounds w/partner
10.04.24
“if you ain’t first, you’re last”
week 6 day 5
4 rounds
- 10 burpee box jump overs (24/20)
- 200m run
- rest 2-min
- 20 cal bike
- 10 burpee box jump overs
- rest 2-min
accessory/pump
3 sets
- 10 kb crush bicep curls
- 15 dumbell pull overs (on floor)
- 2o kb gorilla rows (alternating arms, 10 each side)
10.03.24
“if you ain’t first, you’re last”
week 6 day 4
- 3 x 10 : push press @ 65% of max clean & jerk
- 3 x 5 : bench press @ 7/10 rpe
5 rounds (20-min)
- 15/12 ski row
- 12 kb swings (24/16)
- 9 bench press (135/95)
- max rep push ups
- rest 1-min between sets
10.02.24
“if you ain’t first, you’re last”
week 6 day 3
- 4 sets : 2 receive position snatch @ 65-70%
- 1st catch in 1/4 squat, 2nd catch in 1/2 squat (above parallel)
- 2 x 3 : tempo snatch deadlift + pull 5/1/1 @ 75-80%
- 2 x 2 : snatch pulls @ 80%
- 4 sets : 2 touch and go cleans + 1 hang squat clean @ 65-70%
12-min amrap
- 40/35 cal row
- 20 db hang clean & jerks (50/35)
10.01.24
“if you ain’t first, you’re last”
week 6 day 2
-
3 x 6: back squat @ 85%
-
rest 3+ min between sets
-
-
5 sets : emom
-
2 front squats @ 75%
-
for time (12-min)
- 50/40 cal bike
- 40 pull ups
- 30 thrusters (95/65)
09.30.24
“if you ain’t first, you’re last”
week 6 day 1
- 2 x 10 : goblet cossak squat (10 each leg)
- 3 x 5 : strict/weighted pull ups
- deadlift – 2-3 sets to warm up to 65%
- 5 sets : emom : 5 deadlift @ 65%
5 rounds : e4mom
- 40 double unders
- 200m run
- 10 deadlift (185/125)
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