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
CrossFit – Mon, Nov 14 Back Squat (AMRAP – Reps) Backsquat:9×3 @67.5% of Training Max1xME @67.5% of Training Max Training Max=90% of 1 RM *Record max effort reps Metcon (AMRAP – Rounds and Reps) 15 AMRAP:200m Hill SPRINT20 Sandbag Lunges 75/5010 HSPU L1: 1 Abmat Assist. HSPUL2: Box Pike HSPUL3: Seated L-Sit DB Shoulder
CrossFit – Sat, Nov 12 Saturday Community WOD Open to the Public (Time) 10 Rounds For Time: Odd Minutes: 3 Hang Power Snatch 6 Bar Facing Burpees 9 Wall Balls Even Minutes: 3 Hang Power Cleans 6 Bar Facing Burpees 9 Med Ball Cleans RX – 95/65 RX+ 135/95
CrossFit – Fri, Nov 11 Small (Time) 3 Rounds For Time 1,000 meter Row 50 Burpees 50 Box Jumps (24/20 in) 800 meter Run In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009 https://www.wodconnect.com/workouts/small
