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
CrossFit – Fri, Nov 18 Gunny (Time) For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs. Command Sgt. Maj. Martin "Gunny" Barreras, 49, of
CrossFit – Thu, Nov 17 Deadlifts (AMRAP – Reps) Deadlifts9×3 @67.5% of Training Max1xME @67.5% of Training Max Training Max=90% of 1 RM *record ME reps Metcon (Time) For Time: 10 Echo Bike Cals30 Devils Press 35/255 Wall Walks20 Echo Bike Cals20 Devils Press 35/255 Wall Walks30 Echo Bike Cals10 Devils Press 35/255 Wall Walks
CrossFit – Wed, Nov 16 Clean and Jerk Complex (AMRAP – Reps) 5 Sets of the following Clean & JerkComplex @62.5% of 1RM: 1 High-Hang Clean+1 Hang Clean+1 Low-Hang Clean+2 Jerks (Split or Power) -Then- 1xME UB C&J@62.5% (These may be poweror squat) Record Max Effort reps Metcon (Time) 5 RFT:500m Row30 Wall Ball Shots
CrossFit – Tue, Nov 15 Snatch Complex 5 Sets of the followingSnatch Complex @62.5% of 1 RM: 1 Snatch Grip Deadlift+1 Snatch Grip High Pull+2 Hang Snatches(@knee)+1 Drop Snatch -Then- 1xME UB Snatches@62.5% (These may be poweror squat). *Record number of snatches. Metcon (Time) 9-7-5 Thrusters 135/95Ring Muscle Ups L1: Jumping RMU w/full lock-out on
