9 29 "B"

Skills warmup

Workout:

Rounds in 20 min:

 15 squats

10 high pulls, 95/65

10 OH press, 95/65

10 knees to elbows

 ---

Finisher

---

reps                   Movement               weight	1	2	3	4	...	↓ split totals
15 squats
10 high pulls, 95
10 OH press, 95
10 kn to elb
round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp / min)	power ratio (power / bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.




CrossFit Burbank - FitWorks
824 Hollywood Way, Burbank
(626) 863-0008       (818) 939-1188

  

9 28 Strongman

Skills warmup

Workout:      Strongman

3 Rounds per:

 5 reps, 2 min rest 

Back squat

Deadlift

OH press

Chins

Finisher

reps                   Movement               weight	1	2	3	↓ split totals
5 squats
5 Deadlift
5 OH press
Chins
round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp / min)	power ratio (power / bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.


CrossFitBurbank - FitWorks
824 Hollywood Way, Burbank
(626) 863-0008     (818) 939-1188

  

9 27 - CrossFit Burbank

Skills warmup

Workout:

6 Rounds:

 30 sec per movement; 1 min rest bet/ rounds

Slams, 15/10

Swings; 35;27

Pushups

Squats

Finisher

 2k run

reps                   Movement               weight	1	2	3	...	6	↓ split totals
Slams, 15/10
Swing, 35/26
Pushups
squats
round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp / min)	power ratio (power / bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.

CrossFitBurbank - FitWorks
824 Hollywood Way, Burbank
(626) 863-0008     (818) 939-1188