Monday Sept 6 - Saturday Sept 11, 2021

Monday September 6th

Closed

Tuesday September 7th

Row 500m    
Rest 1min  
Run 800m    
rest 1min   
Row 400m  
Rest 1min
Run 600m
Rest 1min
Row 300m  
Rest 1min  
Run 400m
Rest 1min  
Row 200m    
Rest 1min        
Run 200m    
Rest 1min    
Row 100m

Wednesday September 8th

Crossfit Total

1 hour to attempt 3 lifts of each  
Back Squat  
OH press    
Deadlift

Thursday September 9th

Happy 49th Birthday Candice!  Complete remainder of the 49 burpees if you don't finish 49 reps during the Bergeron workout

Part A

12min EMOM   
1- 8/6 strict Ring Dips   
2- 3 strict eccentric ball ups-on bar with straight arms
3- 3/2 strict HSPU    
4- 25ft HSW or 30sec WF Diamond HS hold

Part B

EMOM for as long as possible    
Bergeron benchmark  
7 Thrusters 75/55  
7 pull ups   
7 burpees    
Modify reps in this workout to get at least 5 rounds

Friday September 10th

Part A

EMOM x 8   
1- 1 rope climb- Legless if possible       
2- 20sec hanging L-sit 

Part B

Every 7min x 3    
200m run   
9  Deadlifts 135/95    
200m run  
7 Cleans
200m run    
5 Jerks

Saturday September 11th

Part A

15min mobility

Part B

0-10min  
1200m run
10-15:00min   
1 round
30 burpees over bar   
30 HPC & J 95/65     
15-20min    
2 rounds
15 lateral burpees over bar  
15 Front squats 95/65
20-25min  
3 rounds    
10 burpees  
10 clusters 95/65  
25-35min
1200m run