CrossFit Fishers
Making a Better You!
Month: September 2015
9.30.15 Wednesday
strength: Power Clean WOD EMOTM For 16 mins Odd min: 1 clean and jerk (75%-85% 1RM) Even min: 30 double Unders unbroken=Rx
9.28.15 Monday
Strength: Push Jerks WOD AMRAP in 15 mins 400 m run 5 clean and jerk 135/95 10 pull-ups 15 Kettle bell swings 53/35
9.25.15 Friday
strength: Deadlifts WOD 4 rounds 7 deadlifts 275/185 3 bar muscle-ups 21 double Unders
9.24.15 Thursday
Strength: Power Snatch WOD 10 rounds 3 Power Snatches 115/75 15 Wall Balls 20/14 10’/9
9.23.15
Strength: Clean and Jerk WOD AMRAP in 20 mins 400 m run 7 Clean and Jerk 135/95 7 Burpees Pull-ups 21 Sit-ups
9.22.15 Tuesday
strength: Push Press WOD AMRAP in 9 min 3 Push Press 115/75 3 T2B 3 Box Jumps 24/20 6 Push Press 115/75 6 T2B 6 Box Jumps 24/20 9 reps, 12 reps, 15, 18…etc
9.21.15 Monday
Strength: Squat Cleans WOD For Time: 400 m run then… 5 rounds of 10 thrusters 95/65 10 C2B End with a 400 m run
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