Training November 19th – 25th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Back Squat Cycle Week 6

Warmup

E1.5MOM for 5 Rounds

3 Back Squats

*Everyone’s first set is with the empty bar. Build up load until it starts to get heavy.

 

Intensity

E2.5MOM for 3 Rounds

3 Back Squats

*Continue building load for 3 more rounds to find your 3RM.

 

Volume

E3MOM for 3 Rounds

3 Back Squats @ 89% of 3RM

*Reduce the load just a bit from your 3RM and complete 3 more sets.

 

Accessory

Bulgarian Split Squats

2 sets x 8 reps each leg @ moderate

TUESDAY

Skill Work on Handstand Pushups and Pistols

-then-

AMRAP 7

8/6 Handstand Pushups

8 Pistols

-Rest exactly 3 minutes

then-

AMRAP 7

10/7 Pullups

8 Hang Power Cleans @105/70#

WEDNESDAY

Classes at 11:30 AM and 4 PM

Open Gym 12:30pm

“Andy”

For time, wearing a 20# vest (Rx):

25 Thrusters @ 115/75#

50 Box Jumps @ 24/20”

75 Deadlifts @ 115/75#

Run 1.5 Miles

75 Deadlifts

50 Box Jumps

25 Thrusters

Time cap: 50 min

THURSDAY

Closed today.  Happy Thanksgiving!  We are so thankful for all of our awesome coaches and athletes!

FRIDAY

Class 4 PM

Open Gym 2 PM – 4 PM

“CrossFit Total”

Find a 1RM Back Squat

Find a 1RM Shoulder Press

Find a 1RM Deadlift

*20 minute time limit for each lift.

SATURDAY

E2.5MOM for 7 Rounds

3 Pause Overhead Squats (3-sec) @ heavy*

-then-

“Francy”

21-15-9

OHS @ 95/65#

Pullups

*Build to a 3RM by the 7th Round. Partner counts the 3 seconds, not the athlete