SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
AMRAP 6
8 Wall Ball Shots @ 20/14#
8 HR Pushups
-rest 3 mins-
AMRAP 4
8 Hang Power Cleans 135/85#
8 Front Squats 135/85#
-rest 2 mins-
AMRAP 2
ME Double-unders
TUESDAY
Snatch Party 2.0
EMOM 20
1 Snatch
*Start at whatever load you want. Adjust the load however you want each lift. But if you miss a lift, you have to remove weight for the next lift. Scored by total of lightest and heaviest snatch completed.
WEDNESDAY
15 min to find a 5RM Back Squat
-then-
9-8-7-6-5-4-3-2-1
Back Squat @ 135/85#
Chest to bar pullups
*Perform 1 bar rollover per round after each set of CTB pullups
THURSDAY
“Nutts”
For time:
10 Handstand Pushups
15 Deadlifts @ 250/195
25 Box Jumps @ 30/24”
50 Pullups
100 Wall Ball Shots @ 20/14
200 Double-unders
Run 400m with a 45/25# plate
FRIDAY
10 minutes of dedicated instruction on Muscle-Ups
AMRAP 20
20 squats
15 GHD Sit-ups
5 Muscle-ups
Thanksgiving/ 6 year Anniversary Party @ 6:30 PM
SATURDAY
CrossFit Total 2
Find 1RM Clean
Bench Press
Overhead Squat
**Clean is power or squat
**Compare to October 3rd