CrossFit – Thu, Nov 24 Metcon (Time) For Time: 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Shoulder to Overhead (115/85) 15 Kettlebell Swings (1.5/1 pood) Then, 3 Rounds of: 15 Box Jumps (24/20 in) 15 Knees-to-Elbows Then, 2 rounds of: 20 Wall-Balls (20/14 lb) 30 Sit-Ups Then:
CrossFit – Wed, Nov 23 Deadlift (AMRAP – Reps) Deadlift:1×5@50% of Training Max1×3@60% of Training Max1×1@70% of Training Max1xME@75% of Training Max (AMRAP) Training Max=90% of 1 RM *record ME reps in Wodify Metcon For Time: Descending Ladder: 10—1 C&J 115/75Bar-Facing Burpees
CrossFit – Tue, Nov 22 Snatch Complex (Weight) 5 Sets of the followingSnatch Complex @65% of 1 RM: 1 High-Hang Snatch (Full Squat)+1 Hang Snatch (Full Squat)+1 Low-Hang Snatch (Full Squat)+2 OHS -Then- 1xME UB Snatches@65% (These may be poweror squat). Record number of snatches. Metcon (AMRAP – Rounds and Reps) 12 AMRAP:8 Alt. KB
CrossFit – Mon, Nov 21 Back Squat (AMRAP – Reps) Backsquat:1×5@50% of Training Max1×3@60% of Training Max1×1@70% of Training Max1xME@75% of Training Max (AMRAP) Training Max=90% of 1 RM *record ME reps in Wodify Metcon (Time) For Time: 30 Box Jumps20 Push-up+SB Pull-Thru 75/5015 T2B10 SB Thrusters 75/50800m Run10 SB Thrusters15 T2B20 Push-up+SB Pull-Thru30 Box
CrossFit – Sat, Nov 19 Saturday Community WOD – Open to ALL (AMRAP – Rounds and Reps) 24:00 AMRAP 2 Russian Kettlebell Swings 53/35 2 Goblet Squats 2 KB Sumo Deadlift High Pulls 2 Box Jump Overs *add 2 reps each round *rest :30 after each round -RX 53/35 24/20
