CrossFit – Wed, Nov 29 Snatch Complex (Weight) 5×1 Power Snatch + Hang Snatch + OHS Begin first working set @ 60% of 1 RM & increase load every set until you’ve reached a maximum for the day. Rest 1:30 b/t sets Metcon (Time) For Time: 21-15-9 OHS 135/95 9-7-5 Wall Walks 50-50-50 Double-Unders For
CrossFit – Tue, Nov 28 Back Squat (Weight) 10×3 RPE 8.5 for all sets rest 2:00 b/t sets Metcon (AMRAP – Reps) 3:00 AMRAP x 5 sets: 5 T2B 10 HSPU 15 Box Jump Overs Max Effort with the remaining time Rest 1:00 *L1: Kip Swing to L-Sit/1 Abmat HSPU L2: Kip Swing to K2Chest/2
CrossFit – Mon, Nov 27 Metcon (Time) For Time: Cash-In: 1,000m Row 10-9-8-7-6-5-4-3-2-1 DB Burpee Deadlift 2×50/35 C2B Pull-ups Cash-Out: 800m Run Scale the weight of the DB as needed. L1: Kipping Pull-ups L2: Banded Pull-ups L3: Jumping C2B PU
CrossFit – Sat, Nov 25 Lucky 7’s (Time) 7 rds for time: 7 Power Snatches@95/65 7 Back Rack Squats 7 Lateral Burpees over bar 7 Handstand Push ups RX+135/95 Strict HSPU
CrossFit – Fri, Nov 24 Jason (Time) 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
