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Friday September 28

“Over-It” For Time: 200m Run, 21 Power Snatches 200m Run, 21 Overhead Squats 200m Run, 15 Power Snatches 200m Run, 15 Overhead Squats 200m Run, 9 Power Snatches 200m Run, 9 Overhead Squats      Open/Performance (95/65) Fitness – (75/45)   RECOVERY 2 Rounds NOT for time: 500m recovery row or bike + 5 slow inch worms + downward dog  

Melinda MettenFriday September 28

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Thursday September 27

EMOTM x 20min (5 Rounds) 15/12 Calorie Row “X” Push Ups or Handstand Push Ups (Deficiet, Kipping, Strict) “X” “Pulling Movement” (Strict Pull Up, CTB, BMU, RMU) 20 Hollow Rocks (10-15 GHD Sit Up) ← Must be able to maintain hollow Rock first.   RECOVERY NOT FOR TIME 2 Rounds of: 30 AbMats + 30 Glute Bridges (add weight if

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Melinda MettenThursday September 27

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Wednesday September 26

Skill Power Clean Cycling 101 W.O.D “Death By Power Clean” 15 min min 1 – 1 power clean min 2 – 2 power clean min 3 – 3 power clean and so on and so on… Open/Performance 135/95 Fitness 115/75 reps do not have to be consecutive if you do not complete the designated amount of reps for that minute ,

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Melinda MettenWednesday September 26

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Tuesday September 25

Skill Review Bench   W.O.D “The Swole Life” EMOM x 20 min 1) Max Calorie Row 2) Max Bench Press 135/95 3) Max Assault Bike 4) Max Kettlebell Swing 70/53 Open/Performance – 135/95 KB 70/53 Fitness – 115/75 – KB 53/35   RECOVERY 2 Rounds NOT FOR TIME: 10 Plate Raises + 10 Scapular Pull Ups + 20 Band Pull

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Melinda MettenTuesday September 25

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Monday September 24

Strength Back Squat Isometric Phase 3-3-3-3-3 Fast down, 3 sec pause in the bottom under tension W.O.D “Thunder Thighs” 100 Wallballs for time 20/14 Every min on the min 6 Toes to Bar.   O&P – as written Fitness – 14/10, 3 TTB   RECOVERY 5min cool down on bike, MASH Quads   TEEN “Back Seat”  AMRAP 15: 12/8 Calorie

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Melinda MettenMonday September 24

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Saturday September 22

Good luck to all athletes competing at CrossFit 321 “New Kids On The Block Competition”!!!   Teams of 3 3 rounds 1 Teammate always rowing 1 teammate works, 1 teammate rests, rotate as needed 30 push ups 30 hang power cleans 135/95 30 wall balls 20/14 30Kb swings 70/53   2 scores Total meters Total time

Melinda MettenSaturday September 22

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Friday September 21

Skill Seated Box Jumps Max Height Box Jump W.O.D “The Life” 3 Rounds: 500 Meter Row or 30/20 Bike 12 Toes To Bar 21 Box Jumps (24/20) 20min time cap Open/Performance/Fitness – as written   Recovery 5min Bike + Calve Mash/Stretch Twisted Cross 1min/side, Couch Stretch 1min/side Crossover Symmetry/ROMWOD

Melinda MettenFriday September 21

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Thursday September 20

Strength 1RM Strict Press 1RM Push Press 1RM Push Jerk 20min to find a heavy single for ALL movements. (NOT 20min each) W.O.D “Non-Stop” AMRAP 8: 7/5 Calorie Assault Bike 10 Push Press 115/75 Open/Performance/Fitness – As written   Recovery 500m Row + 50 AbMats Crossover Symmetry/ROMWOD   BARBELL HAPPY HOUR  SNATCH (week 2 of 4) Any and all types

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Melinda MettenThursday September 20

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Wednesday September 19

Strength Deadlift 3-3-3-3-3 Build to a heavy set of 3 for the day. Every 2min for 10min W.O.D. “Dead Extremities” For Time: 100 Double Unders 30 Deadlifts (185/135) 50 Double Unders 20 Deadlifts (185/135) 25 Double Unders 10 Deadlifts (185/135)   Open/Performance – as written Fitness –Singles (200, 100, 50) 155/105   Recovery/Body Armor 3×10 Single Arm Dumbbell Bench Press

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Melinda MettenWednesday September 19

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Tuesday September 18

Strength Tempo Back Squat 2-2-2-2-2-2 Climbing to a moderate load. 5 second negative, 1 second pause in bottom. Increase from last week if able or perfect it! Every 2min for 12min W.O.D “Bum Rush” 15min AMRAP 5 Pull Ups 10 Push Ups 15 Dumbbell Squat Cleans 50/35   Open/Performance – as written Fitness – Medball Squat Cleans 20/14   Recovery 2

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Melinda MettenTuesday September 18

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