9/9

Dynamic Effort Lower Body

Box Squat 10×2 at 70% 1RM, rest 30 secs
Conventional Deadlift with bands 7×1 at 50% 1RM

Then:

5 rounds for time of:

10 Deadlifts, 275/185 lbs
10 Burpee (Bar Facing)s
25 Double Unders

Buyout

Banded Good Mornings 100

9/7

Wood Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations…

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9/6

Max Effort Seated press with Bands

Then:

Bench Press with Bands
3×10 with heaviest possible

Then:

50 Push-ups
40 AbMat Sit-ups
30 Box Jump 30/24
20 Ring Push Up
10 Strict Pull-ups
400 m Run or Row

9/5

For time:
1 Walking Lunge, 100 ft
21 Pull-ups
21 Sit-up (abmat)s
1 Walking Lunge, 100 ft
18 Pull-ups
18 Sit-up (abmat)s
1 Walking Lunge, 100 ft
15 Pull-ups
15 Sit-up (abmat)s
1 Walking Lunge, 100 ft
12 Pull-ups
12 Sit-up (abmat)s
1 Walking Lunge, 100 ft
9 Pull-ups
9 Sit-up (abmat)s

9/4

Max Effort Conventional Deadlift

Then:

Seated Good Morning
3×6 with heaviest weight possible.

Then:

21-15-9-6 reps, for time of:
Thruster, 95/65 lbs
Knees To Elbow

Then:

4×20 Straight Leg Sumo Deadlift

and/or

200m Tire Drag

9/3

High Hang Power Snatch 4×4 at 70% 1RM

Then:

Hang Power Clean & Jerk 4×4 at 70% 1RM

Then:

Every 1 min for 10 mins do:
5 Squat Cleans, 165/105 lbs
10 Burpees

Then

Wall Balls 50

9/2

Bench Press With Band 6×3 at 40% 1RM
Rest 30 secs between sets, set up well and move bar as fast as possible.

Then:

Bent Over Barbell Row 10-10-10

Then:

5 rounds for time of:
6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Barbell Lunges, 95/65 lbs

Finish with:

Band Pull Apart 50-50-50-50

8/30

Working in groups of 2 or 3 do the following for time:

200 Double Unders

Then

10 Rounds Of Cindy

— then —

Kettlebell Bear Crawl, 24/16 kg, 20 m (or 10m x number of team members)

Then

10 Rounds Of Cindy

— then —

200 Double Unders

8/29

Perform 7 sets of the following as a bar complex at 85%

Power Clean 3
Front Squat 3
Squat Clean 1
Split Jerk 1

Then:

CrossFit Games Open 11.5

Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 145/105 lbs
10 Toes To Bars
15 Wall Balls, 20/14 lbs

8/28

Find your Bench Press With Band 1 Rep Max. (Remember find the biggest weight you CAN lift not the lightest weight you can’t!) Then: Triceps Press 4×15 Then: Complete as many rounds as possible in 10 mins of: 10 Kettlebell Swing (American)s, 32/24 kg 10 Box Jumps, 30/24 in 10 Ring Dips Extra Credit 100…

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