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