CrossFit Peachtree

WORKOUT OF THE DAY

Thursday - September 18, 2014

A. Rack Jerk
Heavy Single in 12 Min

B. For Time
100 Double Unders
20 Slam Balls 40/30
30 KB Swings 53/35
50 Wall Balls 20/14
30 KB Swings
20 Slam Balls
100 Double Unders

Wednesday - September 17, 2014

A. Back Squat
4×5 3sec pause @80%

B. Max reps
5 Min Max Pull Ups
4 Min Max Push Ups
3 Min Max Sit Ups
2 Min Max Box Jumps 24/20
1 Min Max Burpees

Tuesday - September 16, 2014

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A. NFT
3 Rounds
5 – 8 Weighted or tough pull ups
10 Plyo Push Ups
Max Plank Hold

B. 4 sets
4 min each set
30 Seconds Max Push Press 135/95
400m Run
- Rest remainder of 4 min
*Count Reps and 400m times each round

C. 100 band tricep extensions

Monday - September 15, 2014

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A. EMOM for 12 Min
Min 1 – 4: 1 Power Clean
Min 5 – 8: 1 Power Clean + 1 FS
Min 9 – 12: 1 Squat Clean

B. 10 Min AMRAP
10 Deadlifts 95/65
10 Hang Power Cleans 95/65
10 Front Rack Lunges 95/65 (5 each each leg)

Thursday - September 11, 2014

A. 3 Stop Clean Pull
5×3 @ 105 – 110% of 1rm clean

B. For Time
2 Rounds
15 Squat Clean Thrusters 125/85
30 Box Overs 24/20
60 Double Unders

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