CrossFit – Thu, Nov 16 Back Squat (Weight) 7×5 at 75% of 1RM Rest 2:00 b/t sets Metcon (Time) For Time:21-15-9Wall Ball Shots 20/149-15-21Clean & Jerks 135/95 ____________________________________ 21 Wall Ball Shots 9 C&J 15 Wall Ball Shots 15 C&J 9 Wall Ball Shots 21 C&J *Scale the weight of the med. ball &barbell as
CrossFit – Wed, Nov 15 Metcon (AMRAP – Reps) 10:00 Alternating EMOM Odd: 1 Clean + 2 Front Squats + 3 ThrustersEven: Max Effort Strict Handstand Push Ups Begin at 50-55% of 1 RM Clean. Increase load every set until you’ve reached a maximum for the day. Record number of HSPU Reps or your modified
CrossFit – Tue, Nov 14 Metcon (Weight) A) 3×5 Tall Snatches Start w/a light load & increase load every set. B) 5×1 of the following complex:High Hang Snatch + Hang Snatch + Snatch Begin sets at the heaviest load from A. Increase load every set until you’ve hit a maximum for the day. *record weight
CrossFit – Mon, Nov 13 Back Squat (Weight) 6×6 at 70% of 1RM Rest 2:00 b/t sets Metcon (AMRAP – Rounds and Reps) 12 AMRAP:200m Run12 Push Press 115/759 Burpee Box Jump Overs 24/20″6 T2B *Scale the weight of the barbell as necessary. L1: Kip Swing to L-SitL2: Kip Swing to K2ChestL3: Abmat SU
CrossFit – Sat, Nov 11 Partner wod, teams of two (Time) 6 rds for time: 5 Power Cleans@135/95 7 Pull-ups 9 Hand release Push-ups 12 Air Squats 200 M Run RX+ 155/105 Run is done together, one athlete working at a time for the rest of the movements.
