Sunday, September 6

Sep 5

Monday, September 7 - For Labor Day, we’ll do one Community WOD class at 9:30 am, featuring the best CrossFit workout ever in the history of ever…”Fight Gone Bad.”

Sunday Session: Rebuild

WARMUP

3 Sets

10 Alternating DB Single Leg RDL

6 Cross Body DB Muscle Snatch/arm

4 Kneeling Jumps

15sec Row Acceleration

(increase pace every 5sec)

rest as needed

STRENGTH

A1) Segmented Snatch Grip Deadlift - 3 Pauses:

3131; 6-8reps; rest 45sec x 4 Sets (use lifting

straps)

A2) Barbell Z Press: 3021; 8-10reps; rest 45sec

x 4 Sets

B1) Split Stance Dumbbell Romanian Deadlift:

3110; 6-8/leg; rest 45sec x 4 Sets

B2) Seated Alternating Dumbbell Arnold Press:

2111; 8-10/arm; rest 45sec x 4 Sets

CONDITIONING (Time Permitting)

3mins AMRAP High Effort:

10/8 Cals Assault Bike

5 Dumbbell Bench Press 65/45lbs

rest 2mins

3mins AMRAP High Effort

10/8 Row Cals

5 Strict Toes to Rings/Bar/Candlesticks

Ben Williamson

Monday, September 7