September 18 - 22, 2017 | "Weekly Programming"

Monday, September 18, 2017
Skill:
Front Squat 5-4-3-2-1 (The 1 rep should be approaching the "big money" territory)
WOD:
Three Rounds
~21 Wall Balls 20/14
~15 Toes to Bar
~9 Hang Power Snatch 115/85

Tuesday, September 19, 2017
Skill:
Split Jerk from rack 5x3 at increasing load
WOD:
"Marco"
Three rounds
~21 Pullups
~15 Handstand Pushups
~9 Thrusters 135/95

Wednesday, September 20, 2017
Skill:
Back Squat 5x5 at 70% 1RM
WOD:
AMRAP 20
~15 Deadlifts 95/65
~10 Hang Power Clean 95/65
~5 Shoulder to Overhead 95/65
~200 meter run

Thursday, September 21, 2017
Skill: warm up to snatch then,
EMOM 10
1 Hang Snatch + 1 Snatch (Coach chooses your weight!)
WOD:
AMRAP 10
~Kettlebell Swings 53/35
~Box Jumps 24/20
*Reps increase by 1 each round. For example, round 1 is 1 swing, 1 jump; round two is 2 swings, 2 jumps...etc

Friday, September 22, 2017 Good luck to Kimberly Shingledecker as she competes at Dancing With the Stars tonight!!!
Partner WOD "Nutts":
~10 Handstand Pushups
~15 Deadlifts 250/175
~25 Box Jumps 30/24"
~50 Pullups
~100 Wallballs 20/14
~200 Double Unders
~400 meter run
*One partner works at a time but both partners run.

Saturday, September 23, 2017
10 am - Lift Up Autism
WOD:
"Luke"
5 Minute AMRAP
~4 Power Cleans 155/105
~24 Double Unders
~10 Pullups

You can register for this event FOR FREE by going to: afccrossfit-liftupautism2017.eventbrite.com


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