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9/17/2018; Monday

CrossFit Magnolia – CrossFit

Back Squat (4×5, work up each round to 5-rep, goal is 85-88%)

Metcon (Time)

Partner WOD:

100 HSPU

100 back squats (135/95)

Scale:

Strict press: heavy

Back squat: 50% of your best 5-rep

Only one person works at a time.

Must finish all HSPU before moving to back squats.

9/14/2018; Friday

CrossFit Magnolia – CrossFit

Deadlift (4×6, work up each round to 6-rep, goal is 82-85%)

Metcon (Time)

2 rounds:

30 pull-ups

30 push jerks (135/95)

30 GHD sit-ups

Goal is sub-15 min, 20 min hard cut-off

9/12/2018; Wednesday

CrossFit Magnolia – CrossFit

Back Squat (4×6, work up each round to 6-rep, goal is 82-85%)

Metcon (Time)

100 double-unders

12 power cleans (205/145)

100 double-unders

9 power cleans

100 double-unders

6 power cleans

Goal is sub-15 min, 20 min hard cut-off

9/11/2018; Tuesday

CrossFit Magnolia – CrossFit

Ralph (Time)

4 Rounds for time of:

8 Deadlifts, 250#

16 Burpees

3 Rope Climbs, 15′

600m Run
In honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006
To learn more about Ralph click here