CrossFit – Fri, Dec 2 Jonesy and Robbins (Time) 6 RFT: 400m Run 6-5-4-3-2-1 Rope Climbs 30 Burpees To be completed with a weight vest: 20/14 This is a combination of two Hero WODs, "Jonesy" and "Robbins" L1: Double the reps of the rope climbs & do Tarzan Pulls.L2: Jumping K2E on the rope.
CrossFit – Thu, Dec 1 Metcon (Weight) Deadlift w/3 sec pause @ the knee:1×5@40% of Training Max1×5@50% of Training Max1×5@60% of Training Max Training Max=90% of 1 RM Metcon (AMRAP – Reps) Death by Devils Presses with a sandbag.(minute 1 – one devils press, minute 2 – two devils press, minute 3 – three devils
CrossFit – Wed, Nov 30 Clean and Jerk Complex (AMRAP – Reps) 5 Sets of the following Clean & Jerk Complex @ 67.5% of 1 RM: 1 First Pull (to the knee)+1 Power Clean+1 Clean (squat)+2 Jerks -Then- 1xME UB C&J @67.5% (These may be power or squat). Record # of reps Metcon (Time) For
CrossFit – Tue, Nov 29 Snatch Complex (AMRAP – Reps) 5 Sets of the followingSnatch Complex @ 67.5% of 1 RM: 1 Snatch-grip High Pull+1 Hang Power Snatch+Power Snatch+Snatch (squat)+Snatch Balance -Then- 1xME UB Snatches@67.5% (These may be power or squat). Record number max effort snatches in Wodify Metcon (AMRAP – Rounds and Reps) 15
CrossFit – Mon, Nov 28 Back Squat (Weight) Back squat to a box just below parallel:1×5@40% of Training Max1×5@50% of Training Max1×5@60% of Training Max Training Max=90% of 1 RM Metcon (Time) Buy-in: 1,000m Row 9-7-5Bar Muscle-upThrusters 135/95 100 Double Unders 5-7-9Wall WalksOHS For Time L1: Banded or Jumping BMUL2: Barbell Pull-up+Barbell Dip
