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Thursday 9/20

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Snatch Complex
5 Snatch Grip Deadlifts
5 High-Pulls from Pos. 1
5 Power Snatches
5 Overhead Squats

*Each round, add a little weight & decrease reps by 1
*This complex should focus most on technique
*15-20 minute clock

B. For Time
100 Double Unders
60 DB Snatches
75 Double Unders
50 DB Snatches
50 Double Unders
40 DB Snatches
25 Double Unders

*15 minute time cap

F – 25lb/15lb
P – 35lb/25lb
S – 45lb/35lb

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Wednesday 9/19

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute EMOM
1st – 3 Hang Power Cleans
2nd – 1 Turkish Get-up (right arm)
3rd – 1 Turkish Get-up (left arm)

*First HPC comes from Pos. 1
*Second HPC comes from Pos. 2
*Third HPC comes from the floor
*Bar does not leave the hands

B. Pause Rep Front Squat
5.5.5.5.5.

*Hold a 3-4 second pause in the bottom of each squat
*Increase weight as technique(PAUSE) remains
*Have partner count pause for each rep
*Bar starts from the rack

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Tuesday 9/18

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 21 Minute EMOM
– 6 Pull-ups
– 8 Bar Dips
– 10 Kettlebell Swings

*Increase reps by 1 every 3 minutes (beginning of each new round)

B. 10 Minute AMRAP
10 Burpees
5 Muscle-ups
8 Burpees
4 Muscle-ups
6 Burpees
3 Muscle-ups
4 Burpees
2 Muscle-ups
2 Burpees
1 Muscle-up

*Once you hit 1 rep, work back up the ladder until time cap is reached

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Monday 9/17

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A1. 4 Minute AMRAP
3 Strict Press
7 Box Jumps

Rest 4 min / add weight to bar

A2. 4 Minute AMRAP
3 Push-Press
7 Burpees

Rest 4 min / add weight to bar

A3. 4 Minute AMRAP
3 Power Clean & Jerks
7 Burpee Box Jump-Overs

*Pick a starting weight which you can increase 10-20lb each time. Think about what you’d want to end with and work backwards from there.

B. Deadlift
10.8.8.8.6.

*Increase weight as technique remains
*15 minute clock

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Thursday 9/13

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

**CLOSED IN ANTICIPATION FOR HURRICANE FLORENCE**

Please email contact@frequency.fitness with any questions. Gym hours are scheduled to resume as normal on Monday 9/17.

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Wednesday 9/12

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 12 Minute EMOM
1st – 3 Hang Power Cleans
2nd – 1 Turkish Get-up (each arm)

*First HPC comes from Pos. 1
*Second HPC comes from Pos. 2
*Third HPC comes from the floor
*Bar does not leave the hands

B. Pause Rep Front Squat
5.5.5.5.5.

*Hold a 3-4 second pause in the bottom of each squat
*Increase weight as technique(PAUSE) remains
*Have partner count pause for each rep
*Bar starts from the rack

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Monday 9/10

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. In 20 Minutes
Partner Max Effort Row

*Partners alternate on the rower every 2 minutes (5 rnds each)
*Try to get as many meters as possible in 20 minutes

B. 16 Minute EMOM
1st – 8 Thrusters @95/65
2nd – 24 DU / 48 SU

*Bar starts from the floor and is recieved in the power position

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Sunday 9/9

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute EMOM
1st – 10 Kettlebell SDLHP
2nd – 10 Weighted box step-ups
3rd – 10 Dips

*May practice on rings or bar for dips
*Use same KB for weighted box step-ups

B. 15 Minute EMOM
1st – 10 Bench Press
2nd – 10 Box Jumps
3rd – 10 American KB Swings

*Attempt to increase weight with each set on bench
*May increase height on the box but know that this is not for max height
*Go for a challenging KB weight for swings

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