CrossFit programming week of September 7-11, 2026

MONDAY, SEPTEMBER 7 Snatch

Rx'd / Intermediate / Beginner — Snatch 2-2-2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

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TUESDAY, SEPTEMBER 8 For Time: Run, Russian Kettlebell Swings & Kettlebell Goblet Squats

Rx'd — for time:

• Run, 800 m
• 42 Russian Kettlebell Swings, 70/53 lbs
• 21 Kettlebell Goblet Squats, 70/53 lbs
• 30 Russian Kettlebell Swings, 70/53 lbs
• 15 Kettlebell Goblet Squats, 70/53 lbs
• 18 Russian Kettlebell Swings, 70/53 lbs
• 9 Kettlebell Goblet Squats, 70/53 lbs
• Run, 800 m

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Intermediate — for time:

• Run, 800 m
• 42 Russian Kettlebell Swings, 53/35 lbs
• 21 Kettlebell Goblet Squats, 53/35 lbs
• 30 Russian Kettlebell Swings, 53/35 lbs
• 15 Kettlebell Goblet Squats, 53/35 lbs
• 18 Russian Kettlebell Swings, 53/35 lbs
• 9 Kettlebell Goblet Squats, 53/35 lbs
• Run, 800 m

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Beginner — for time

• Run, 400 m
• 42 Russian Kettlebell Swings, 26/18 lbs
• 21 Kettlebell Goblet Squats, 26/18 lbs
• 30 Russian Kettlebell Swings, 26/18 lbs
• 15 Kettlebell Goblet Squats, 26/18 lbs
• 18 Russian Kettlebell Swings, 26/18 lbs
• 9 Kettlebell Goblet Squats, 26/18 lbs
• Run, 400 m

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WEDNESDAY, SEPTEMBER 9 15-12-9: Hang Power Cleans & Bar Facing Burpees

Rx'd / Intermediate — 15-12-9 reps, for time of:

• Hang Power Clean, pick load
• Bar Facing Burpee

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Beginner — 15-12-9 reps, for time of:

• Hang Power Clean, pick load
• Bar Facing Up Down Step Over

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THURSDAY, SEPTEMBER 10 10x Rounds For Time: Rows

Rx'd / Intermediate — 10 rounds, each round for time, of:

• Row, 250/200 m

Go every 2 mins.

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Beginner — 10 rounds, each round for time, of:

• Row, 150/100 m

Go every 2 mins.

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FRIDAY, SEPTEMBER 11 Stairwell B

All Levels — for time:

• Run, 2001 m
• 9 rounds of:
• 11 Weighted Step-ups, 20/14 lbs, 20 in
• 11 Wall Balls, 20/14 lbs, 10/9 ft
• 110 Row Calories

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