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CrossFit South Forney
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ECOD TUESDAY

9/30/2019

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Tuesday 10.01.19

Strength WU
**Power Clean**
On the 1:30x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low-Hang Power Clean

Sets 1-3: 60.63.66% of 1RM Clean
Sets 4-6: Build to a Heavy Complex

WOD. "Ecod"
4 Min AmRap x 3
15 Burpee Box Jump Over (24"/20")
21 Power Clean
27/21 Calorie Row

Rest 4 Minutes Between

*Round 1: 135/95
*Round 2: 115/85
*Round 3: 95/65
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SNAKEBITE MONDAY

9/29/2019

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Monday 09.30.19

*Snatch Technique (A)
​
Snatch Drop
Snatch Balance

*Snatch Technique (B)
Snatch Balance

WOD (12 Min Cap)
"Snake Bite"
21-15-9
Squat Snatch (95/65)
C2BPU
*After completion, until the 12:00...
Snatch
Build to a Heavy Single
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GUT FEELING FRIDAY

9/26/2019

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Friday 09.27.19

WOD"Gut Feeling"
16 Min AmRap
12 HPC (155/105)
12 Burpee Box Jump
Overs (24/20)
12 PJ (155/105)
12 BMU

L2 (125/75)
L1 (95/45) (20/12”)



Capacity Builder
*3 Sets For Time*
20/15 Cal Assault
15 DL (225/155)
15 T2B


*Rest 2 Minutes Between Sets

​
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ACTIVE RECOVERY THURSDAY

9/25/2019

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Thursday 09.26.19

Active Recovery Fun :)

Post FUN Mobility
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WORKAHOLIC WEDNESDAY

9/24/2019

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Wednesday 09.25.19

Strength
*Front Squat*

E2MOM x 5
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Set 4: 4 Reps @ 78%
Set 5: 6 Reps @ 70%

WOD "Workaholic"
3Rds
30/20 Cal Row
15 C2BPU

Directly Into...

3Rds
20 Alt DB Snatches (50/35)
15 Thrusters (95/65)
​
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PINEAPPLE EXPRESS TUESDAY

9/23/2019

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Tuesday 09.24.19
WOD
"Pineapple Express" Part A
(On the 0:00)

For Time (12 Minute Cap):
50/35 Cal Bike
50 Strict HSPU

Rest 3 Min

"Pineapple Express" Part B
(On the 15:00)

For Time (12 Minute Cap):
35 GHDSU
100' HS Walk
25 GHDSU
75' HS Walk
15 GHDSU
50' HS Walk

Rest 8 Min

"Pineapple Express" Part C
​(On the 35:00)

3 Rds
200M Run
21 Lateral Barbell Burpees
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BARTENDER MONDAY

9/22/2019

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Monday 09.23.19

*Capacity Builder*
​
5 Sets
40 Unbroken Double Unders
40% Unbroken Ring Muscle-Ups

WOD "Bartender"
5RFT (
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85
L2 95/65
L1 65/35
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AIR CONDITIONING FRIDAY

9/19/2019

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Friday 09.19.19

Strength Snatch Technique
*On the 1:30 x 5*
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch
Sets: 50-55-60-60-60% 1RM Snatch


WOD
"Air Conditioning"
On the 5:00 x 4 Rounds:
20 Double Dumbbell Deadlifts (50’s/35’s)
20 Wallballs (20/14)
20/15 Calorie Row

​
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ACTIVE RECOVERY THURSDAY

9/18/2019

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Thursday 09.19.19

Active Recovery WOD

Post WOD Mobility
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BAR CRAWL WEDNESDAY

9/17/2019

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Wednesday 09.18.19

WOD "Bar Crawl" (Teams of 3)
7 Min AmRap
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

7 Min AmRap
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)

Rest 3 Minutes

7 Min AmRap
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)​

*Capacity Builder*
(3 Rds)
2 Minute Window:
15/12Cal Row
10 C2BPU
Max WB (20/14)
*Rest 30 Seconds Between Rounds
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