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.