,

By

vettecitycrossfit

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Mon Sept 11th – Sun Sept 17th

  • Mon 11th
    • “Nate”
      20 min AMRAP
      2 Muscle Ups
      4 Handstand Push-ups
      8 Kettlebell Swings (70/53)
      In honor of Chief Petty Officer Nate Hardy, who was killed Sunday, February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
  • Tues 12th
    • Snatch 10×1 (65% up to 90%)
    • Affiliate Version of “Intervals”
      2 sets:
      21 Box Jump Overs (24/20)
      15/12 Calorie Row
      9 Burpee Box Get Overs (30/24)
      21 Box Jump Overs (24/20)
      15/12 Calorie Row
      9 Burpee Box Get Overs (30/24)
      -rest until 10:00, perform second set reversed-
  • Wed 13th
    • Affiliate Version of “Parallel-bar Pull”
      8 Rounds
      Wall Walk (Up) + 10 Shoulder Taps + Wall Walk (Down)
      30 Double Unders
      10 Inverted Ring Rows (Or Sumo Deadlift High Pull (95/65)
    • Toes 2 Bar
  • Thurs 14th
    • Clean and Jerk 10×1
    • Affiliate Version of “Echo Thruster Final”
      21/16 Calorie Assault Bike (or 16/14 Echo)
      21 Thrusters (75/55)
      18/14 Calorie Assault Bike (or 14/12 Echo)
      18 Thrusters (95/65)
      15/12 Calorie Assault Bike (or 12/10 Echo)
      15 Thrusters (115/80)
      -into-
      75ft Front rack Walking Lunge (115/80)
  • Fri 15th
    • Deadlift 1×2
    • “Fettuccine”
      6:00 Amrap
      10 Push Ups
      1 Rope Climb (Or 4 Strict Pull-Ups)
      -2:00 Rest-
      6:00 AMRAP
      10 Dumbbell Bench Press (50s/35s)
      5 Strict Pull Ups
  • Sat 16th
    • “Lasagna”
      10 Sets (1 set every 2:30)
      200m Run
      10 Toes to Bar
      3 Sandbag Cleans (150/100) (Or 3 Power Cleans (205/135)
    • Toes 2 Bar Skill Work
  • Sun 17th
    • “Penne”
      150 Single Unders
      30 Hang Dumbbell Clean and Jerk (50/35)
      100 Double Unders
      30 Hang Dumbbell Clean and Jerk (50/35)
      50 Crossovers

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