The Week Ahead: 092126

Team, Friends, Old Cityzens,

The Week Ahead:

Monday - Core Strength EMOM to start, then a longer WOD. 22 Minute AMRAP with 400m Laps and 3 Rounds of Cindy. Classic CrossFit. Like a baby Engine class if that’s your thing.

Tuesday - Middle Distance WOD… maybe 12-18 minutes. Heavy Deadlifts, Toes to Bar, Burpees, Box Jumps. No strength today, but the Deadlifts are pretty heavy and we’ll make time for prescribed mobility after the WOD.

Wednesday - Strength is Power Clean + Front Squat + Jerk (Week 3). Then, we’ll use those skills for a shorter WOD of Front Squats and Shoulder to Overhead.

Thursday - Double strength, similar to last week: KB Front Rack Bulgarian Split Squat (2), Weighted Deficit Push-Up (2), Barbell RDL (2), and Australian Row (1). Australian Row is the much more fun name for a horizontal row on the barbell.

Friday - Power Snatch (1) skill/strength first. Then, we use said skill in a E3MOM…IE, sprint/rest. Power Snatches, Strict Chin-Ups, Row.

Saturday - Partner WOD!