CrossFit – Sat, Dec 2 Saturday Community Wod Teams of two (AMRAP – Rounds and Reps) 18min AMRAP: 12 Synchro KB swings@53/36 50ft Over Head KB walking lunges R-arm 24 Calorie Row 50ft Over Head KB walking lunges L-arm 12 Synchro burpees Kettle bell swings and Lunges are done together. Row is split equally.
CrossFit – Fri, Dec 1 Metcon (Weight) 1×6 @ RPE 7 Add 5-10 lbs. more to the bar & then perform, 5×6 reps Rest 2:00 b/t sets Rahoi (AMRAP – Rounds and Reps) AMRAP in 12 minutes 12 Box Jumps (24/20 in) 6 Thrusters (95/65 lb) 6 Bar Facing Burpees In honor of U.S. FBI
CrossFit – Thu, Nov 30 Clean Complex (Weight) 5×1 Hang Clean + 2 Front Squats Begin first working set @60% of 1 RM & increase load every set until you’ve reached a maximum for the day. *Rest 1:30 b/t sets Metcon (AMRAP – Reps) EMOM for 18:00: :30 Power Cleans @80% from above :30 Rest
CrossFit – Wed, Nov 29 Snatch Complex (Weight) 5×1 Power Snatch + Hang Snatch + OHS Begin first working set @ 60% of 1 RM & increase load every set until you’ve reached a maximum for the day. Rest 1:30 b/t sets Metcon (Time) For Time: 21-15-9 OHS 135/95 9-7-5 Wall Walks 50-50-50 Double-Unders For
CrossFit – Tue, Nov 28 Back Squat (Weight) 10×3 RPE 8.5 for all sets rest 2:00 b/t sets Metcon (AMRAP – Reps) 3:00 AMRAP x 5 sets: 5 T2B 10 HSPU 15 Box Jump Overs Max Effort with the remaining time Rest 1:00 *L1: Kip Swing to L-Sit/1 Abmat HSPU L2: Kip Swing to K2Chest/2
