Training November 22nd – 28th

deadlift

SUNDAY

Sunday Fun Day!

*3 pm surprise WOD*

MONDAY

15 minutes to find a 1RM Hang Clean + Push Jerk

-then-

EMOM 6

Min 1:  6 unbroken Hang Cleans + 1 Push Jerk

Min 2:  5 unbroken Hang Cleans + 2 unbroken Push Jerks

Min 3:  4 unbroken Hang Cleans + 3 unbroken Push Jerks

Min 4:  3 unbroken Hang Cleans + 4 unbroken Push Jerks

Min 5:  2 unbroken Hang Cleans + 5 unbroken Push Jerks

Min 6:  1 Hang Clean + 6 unbroken Push Jerks,

Loads:

Male’s with a 200#+ 1RM Hang Clean use 65% for AMRAP

Females with a 115#+ 1RM Hang Clean use 65% for AMRAP

*If under those 1RM weights listed above use 75% of your 1 RM Hang Clean from today’s strength work for the AMRAP.

*If you do not complete the work within the minute, remove 10# from your bar and continue the next minute.

*Compare to Nov. 24th 2014

TUESDAY

Overhead Squat 1-5-1-10-1-20 reps

*Scored by total load (sum all six barbell loads).

WEDNESDAY

*One Class 4 PM 

“Turkey Sandwich”

8 min AMRAP

8 Decline Pushups

10 Gobbler Squats

12 Bent over rows

-10 minutes to find a 1RM  Push Press-

8 min AMRAP

8 Decline Pushups

10 Gobbler Squats

12 Bent over rows

All movements done holding a 45# / 25# plate.

*No staging of weights for Push Press. Everyone begins with empty bar.*

 

THURSDAY

Closed.  Have a happy Thanksgiving!

FRIDAY

**One Class @ 4 PM

CrossFit Total:

1 RM Shoulder Press

1RM Back Squat

1 RM Deadlift

*Compare to Dec 26th 2014

SATURDAY

Partner Workout

2 Rounds:

Row 200 m

30 Bench Press @ 95/55#

Row 200 m

30 Bench Press @ 115/65#

Row 200 m

30 Bench Press @ 135/75#

*All sets of 30 bench press are 10 close grip, then 10 normal grip, then 10 wide grip

*Partner 1 will complete the first series of row-bench press at the lightest weight while Partner 2 rests. Then Partner 2 will complete the same series while Partner 1 rests. The weight will then be increased and the sequence done again. After both athletes have done the entire round from 95/55 to 135/75, then they will return to the lightest weight and go through it one more time. Rower will be reset between each partner.

*Compare to Sept 24th 2015

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