CrossFit WOD, September 28, 2018

09.28.18

Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
5 One Arm OH DB Alt. Lunges (55/35) (right arm)
2 Reverse DB Burpees
5 One Arm OH DB Alt. Lunges (left arm)
2 Reverse DB Burpees

rest 6 min b4 starting next AMRAP
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
5 One Arm DB Hang Power Clean & Jerk (55/35) (right)
2 Wall Walks
5 One Arm DB HPC & J (left)
2 Wall Walks

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CrossFit WOD, September 27, 2018

09.27.18

Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
10 Back Squats (115/80)
10 Barbell Push Ups
50m Barbell Walk in back rack position
Metcon (AMRAP – Reps)
Opponent Burpee WOD
Step One: all athletes perform one minute of max burpees
Step Two: all athletes pick an opponent
Step Three: the athtlete with the higher number of burpees in one minute "spots" the other athlete that many burpees per round.
Step Four: Compete 3 rounds of 1 min Max Burpees/ 1 min rest
Score is total number of burpees for the opening round and the 3 competetive rounds
Loser has to perform one 50m sprint for each burpee they got beat by

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CrossFit WOD, September 26, 2018

09.26.18

Deadlift (5 reps every two minutes)
18 MIN EOMOM (9 rounds)
Perform 5 reps per round
Increase Wt. on Every 3 rounds score is the weight used for rounds 7, 8, and 9
Metcon (Time)
3 rounds for time
15 Swings (70/55)
9 Power Cleans (185/135)
12 min Cap

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