WORKOUT OF THE WEEK

September 9 - September 13

**Announcements** 

We've moved! Our new address is 1966 Business Park Boulevard, Argyle, Texas 76226!

CrossFit Kids and CrossFit Youth is here! Ask your coach about getting the kiddos signed-up!

MONDAY, SEPTEMBER 9

STRENGTH

Split Jerk

In 5:00:

Build to hard 1 rep

- rest 5:00 -

In 5:00:

3 reps every :60 @ 70-75%

METCON

7:00 AMRAP:

1,000m run

Max rep push press @ 60% of today's heaviest jerk

TUESDAY, SEPTEMBER 10

 METCON

Partition however...

For Time:

40 power cleans (155/105)

80 cal row

120 wallballs (20/14)

WEDNESDAY, SEPTEMBER 11

STRENGTH

Deadlift

3-3-3-3-3

METCON

For Time:

70 T2B

*At 0:00 and every :60, complete 15 double unders

THURSDAY, SEPTEMBER 12

METCON

Every 1:00 x 30 (5 rounds of each):

1. 3-5 strict HSPU
2. 3-5 strict chin-ups
3. 7-10 seated DB z-press
4. 7-10 cal skiERG (:30 cap)
5. ME L-sit hold
6. rest

score each round of L-sit

FRIDAY, SEPTEMBER 13

METCON

Every 3:00 x 8:

10 bar-facing burpees

5 power snatch (95/65)

max cal AB

SATURDAY, September 14

Regular Partner Workout @ 8:30am...