Week of 9/23

Monday

Strength

15 Minutes to Find Max Complex:

5 Deadlifts + 3 Hang Power Cleans + 1 Shoulder to Overhead

WOD

“CrossFit Kennett Square Barbell Brawl 2022 WOD #3”

11 Minute AMRAP w/Partner

9 C2B Pull-ups

7 Bar facing burpees

5 Deadlifts (155/115#)

3 Hang power cleans (155/115#)

1 Shoulder to overhead (155/115#)

*Partner 1 works/partner 2 holds 2 x (45/25#) plates

Tuesday

Skill

Squat Hold Tabata

WOD

20 Minute E2MOM

100m Sprint

*Record time and rest until top of next 2 minute

Wednesday

Strength

15 Minutes to Find Heavy 2-rep Thruster

**From rack

WOD

12 Minute AMRAP:

20 Thrusters (75/45#)

20 Thrusters (95/65#)

20 Thrusters (115/75#)

20 Thrusters (135/95#)

Max reps thrusters (165/125#)

**From floor

Thursday

Skill

Double Under Workshop

WOD

For Time:

630m Run

100 Double unders

630m Run

30 Bar muscle-ups

630m Run

100 Double unders

630m Run

*Scale BMU to 1 challenging PU + 1 challenging dip

Friday

Warm-up/Skill

Handstand Workshop

WOD

Reps For Time:

10-9-8-7-6-5-4-3-2-1

Strict HSPU

*1 Bear crawl down and back to opposing HSPU wall