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
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
