CrossFit Manassas 915 Workout Sessions

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  • Back Squat : 5-5-ME
  • 4 RFT: Row Calories, Pistols and Hang Power Cleans

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  • Snatch : 3-3-3-3-3
  • 9-15-21: Deadlifts and Handstand Push-ups
  • Single Leg Box Step Up With Bands : 2x Max Rep

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  • Bench Press : 5-5-ME

Aug | 1

  • AMRAP 20 mins: 400 m and Rows
  • 2 RFQ: Dumbbell Shoulder Press, Side Lateral Raises, Front Shoulder Dumbbell Raises, and 2 more
  • 5x RFT: Kettlebell Snatches, Box Jumps and Ring Dips
  • 4 RFQ: Runs and Jump Ropes

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  • Deadlift : 5-5-ME
  • Shoulder Press : 5-5-ME
  • 5 RFT: Handstand Push-ups and Kettlebell Swings

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  • Bench Press : 3-3-ME
  • Alt EMOM 18 mins: Power Snatches and Wall Balls

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  • Deadlift : 5-5-ME
  • 3 RFQ: Assault Bikes and Runs
  • Single Leg Box Step Up With Bands : 2x Max Rep

7

  • Shoulder Press : 3-3-ME
  • 5x AMRAP 4 mins: Toes-to-bars, Single Arm Dumbbell Hang Power Clean & Jerks and Row Calories

8

  • Back Squat : 3-3-ME
  • Alt EMOM 15 mins: Double Unders, Kettlebell Swings and Pistols
  • Snatch : 3-3-3-3-3
  • 5 RFT: Power Cleans and Bar Facing Burpees

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Sep | 1

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