CrossFit – Mon, Nov 25
Thursday 11/28 Turkey WOD 8:30
Friday 11/29 8-12 Open Gym
Saturday 11/30 Community WOD 9am
1:00 Bike
10 PVC Pass Through
10 Alt. Groiner + Twists
7-10 Scap Pull-Ups
5-7 Kip Swings
10 Tuck-Ups
Into…
2 ROUNDS*
5 Snatch/Clean Deadlift
5 Hang Muscle Snatch/Clean
5 Overhead/Front Squat
5 Kipping Knee Raises
*1st Round perform with PVC Pipe, 2nd Round perform with barbell
Build to a Moderate-Heavy Complex of:
Option 1…
1 Power Snatch + 2 Overhead Squat
Or…
Option 2…
1 Power Clean + 2 Front Squats
(Score is Weight)
5 ROUNDS FOR TIME
10 Power Snatches (95/65)
10 Overhead Squats
15 Toes to Bar
20/15 Cal Bike
*The third of three Turkey Day Workouts this week!
(Score is Time)
KG BB: (42.5/30)
5 ROUNDS FOR TIME
10 Power Clean (95/65)
10 Front Squats
15 Toes to Something
15/12 Cal Bike
*The third of three Turkey Day Workouts this week!
(Score is Time)
KG BB: (42.5/30)
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)
