WODS NOVEMBER 23-29

leah edited

SUNDAY

Sunday Fun Day!

MONDAY

STRENGTH:

12 minutes to find a 1 RM Hang Squat Clean

CONDITIONING:

AMRAP 6 min

Min 1:
6 unbroken Hang Squat Cleans + 1 unbroken Jerk
Min 2:
5 unbroken Hang Squat Cleans + 2 unbroken Jerks
Min 3:
4 unbroken Hang Squat Cleans + 3 unbroken Jerks
Min 4:
3 unbroken Hang Squat Cleans + 4 unbroken Jerks
Min 5:
2 unbroken Hang Squat Cleans + 5 unbroken Jerks
Min 6:
1 Hang Squat Clean + 6 unbroken Jerks,

Loads:

Male’s with a 200#+ 1RM Hang Squat Clean use 65% for AMRAP
Females with a 115#+ 1RM Hang Squat Clean use 65% for AMRAP
If under those 1RM weights listed above use 75% of your 1 RM Hang Squat Clean from today’s strength work for the AMRAP

*Push or Split Jerk is acceptable*

*The 6:30 PM class will have the option of performing tomorrow’s Absolute Open WOD #4*

TUESDAY

Absolute Open WOD!

Rx:
10min AMRAP
80 Double Unders
40 Wallballs 20/14#
20 T2B
10 Hang Clean 135/95#
5 Muscle-Ups
10 Hang Clean 135/95#
20 Toes-2-Bar
40 Wallballs 20/14#
80 Double Unders

-repeating descending ladder if complete-

Scaled:
10min AMRAP
120 Single Unders
40 Wallballs 14/8#
20 Hanging Knee Tucks
10 Hang Clean 95/55#
5 Ring Rows + 5 Box Dips
10 Hang Clean 95/55#
20 Hanging Knee Tucks
40 Wallballs 14/8#
120 Single Unders

-repeating descending ladder if complete-

WEDNESDAY

*4PM class only*

CONDITIONING:

Team WOD
5 Rounds For Time:

400m Run (200m each athlete)
12 Partner Deadlifts
21 Box Jumps, 24″/20” alternating

THURSDAY

CLOSED.
HAPPY THANKSGIVING!

FRIDAY

*4 PM class only*

CONDITIONING:

EMOM 28 minutes
1st min: 6 Double Kettlebell Thrusters@70#/53#
2nd min: 35′ Log Carry
3rd min: Rope Climbs 2/1

4th min: Row 150m/100m

SATURDAY

CrossFit Total 2

Clean, 1 rep
Bench Press, 1 rep
Overhead Squat, 1 rep
Clean is from the ground, power or squat.

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