Sunday, September 15th, 2019

CrossFit

30min EMOM

1)     200m Run

2)     6 DB Bench Press

3)     10 Deadlifts @50% of 1 RM

4)     6/6 Suitcase Reverse Lunges

5)     12/10 Cal Row

DeltaTrain
Saturday, September 14th, 2019

CrossFit

For Time with a partner (30min cap)

 

3  RFT

21 DB Snatch 50/35

15 T2B

9 Synchro Bar Over Burpees

200m Run

 

3 RFT

15 Synchro Pull Ups, Synchro C2B, Synchro Bar Muscle Ups (sub: another round of synchro pull ups or synchro c2b)

12 Clusters 135/95, 155/115, 185/125

9 Synchro Bar Over Burpees

200m Relay Run *one partner does 200m, tags other partner who does 200m directly afterwards

**Standards for synchro pull ups/C2B/Bar MU are both partners must hit top of movement together (not bottom)

 

DeltaTrain
Saturday, September 14th, 2019

Burn

For Time With a partner

 

3 RFT

200m Run

30 Push Press 95/65

30 Pull Ups

 

2 RFT

200m Run

30 Bar Over Burpees

30 Thrusters 95/65

 

1 RFT

100 KB Swings 1.5/1

200m Run

DeltaTrain
Friday, September 13th, 2019

CrossFit

A1) 10min EMOM Squat Clean 3 TnG reps

Sets 1-5: build

Sets 6-10: hold 7/10 RPE

 

B1) Rope Climb Skill Work

OR

B2) 8min EMOM

1)     1-2 Legless Rope Climbs

2)     12 V-Ups

 

For Time:

200 DU

then; 6min AMRAP

15 DBL KB Front Squats 1.5/1

200m Run

DeltaTrain