9/28/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

5 Back Squats (75/45)

10 GHD Sit-ups
2 Rounds

WOD 1

Metcon (AMRAP – Reps)

Odd Min – 10 Back Squats (135/95)

Even Min – 8 Front Squat
EMOM 10

90 reps total

WOD 2

Metcon (AMRAP – Reps)

AMRAP 3

Bench Press (95/55)

Rest 1 min

AMRAP 3

Ring Dips

Rest 1 min

AMRAP 3

Devil Press (35/20)

Rest 1 min

AMRAP 3

Ground 2 Overhead (95/55)
AMRAP 15

9/27/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m run

20 Hand release push-ups
2 rounds

WOD 1

Metcon (Time)

1 Mile Run

50 Double Unders

50 Calorie SkiErg

50 Calorie Assault Bike

1000m row
For Time

9/24/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m run

10 Burpees
2 rounds

WOD 1

Metcon (AMRAP – Reps)

2 Muscle-ups

4 Handstand Push-ups

8 Box Jumps
AMRAP 21

WOD 2

Metcon (Time)

2000m Row
For Time

9/23/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

20 Double Unders

20 Calorie Assault Bike
2 rounds

WOD 1

Metcon (Time)

10 Kettlebell Swings (Russian) (55/35)

2 Push Presses (135/85)

15 Kettlebell Swings

3 Push Presses

25 Kettlebell Swings

5 Push Presses

50 Kettlebell Swings
5 rounds

9/22/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Hang Snatch (35/20) (4 ea arm)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (AMRAP – Reps)

4 Pull-ups

4 Hang Clean & Jerk (155/205)

4 Toes 2 Bar

4 Calorie Bike/Row/Erg
AMRAP 21

9/21/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 Chest 2 Bar

7 Wall Squats

10 GHD Sit-ups
2 rounds

Weightlifting

Snatch Grip Deadlift (1-1-1-1-1-1-1)

8 min Cap

Work to heavy single

WOD 1

Metcon (AMRAP – Reps)

20 Calorie Row

5 Snatches (115/75)
AMRAP 15

9/20/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 Mile Run

WOD 1

Metcon (AMRAP – Reps)

Max rep Air Squat
Tabata Time

WOD 2

Metcon (Time)

1 Rope Climb

10 Burpee 2 Plate

10 Butterfly Sit-ups
10 Rounds

9/18/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Kettlebell Swings (Russian) (55/35)

10 Calorie Row

5 Burpees
3 Rounds

WOD 1

Metcon (Time)

10 Overhead Squats (95/55)

10 Wallballs (20/14) (10’/9′)
5 Rounds

For Time

12 Min Time Cap

WOD 2

Metcon (AMRAP – Reps)

10 GHD Sit-ups

10 Double Unders

10 Push-ups
AMRAP 10

9/17/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Butterfly Sit-ups

15 Push-ups

20 Jumping Jacks
3 rounds

WOD 1

Metcon (Time)

50 Bench Press (115/75)

40 Walking Lunges (Body Weight)

30 Ground 2 Overhead (115/75)
For Time

WOD 2

Metcon (AMRAP – Reps)

5 Front Squats (95/55)

10 Overhead Squats

15 Power Snatches
AMRAP 8

9/16/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

25 Alternating Single Arm Kettlebell Swings (35/20)

10 Burpees

10 Double Unders
4 rounds

Weightlifting

Clean (1-1-1-1-1-1-1)

8 Min Cap

Work to heavy single

WOD 1

Metcon (Time)

12 Deadlifts (135/95)

9 Push Jerks

6 Back Sqauts
5 rounds

WOD 2

Metcon (AMRAP – Reps)

5 Muscle ups

10 Double Unders
AMRAP 4