SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Back Squat Cycle Week 6
Warmup
E1.5MOM for 5 Rounds
3 Back Squats
*Everyone’s first set is with the empty bar. Build up load until it starts to get heavy.
Intensity
E2.5MOM for 3 Rounds
3 Back Squats
*Continue building load for 3 more rounds to find your 3RM.
Volume
E3MOM for 3 Rounds
3 Back Squats @ 89% of 3RM
*Reduce the load just a bit from your 3RM and complete 3 more sets.
Accessory
Bulgarian Split Squats
2 sets x 8 reps each leg @ moderate
TUESDAY
Skill Work on Handstand Pushups and Pistols
-then-
AMRAP 7
8/6 Handstand Pushups
8 Pistols
-Rest exactly 3 minutes
then-
AMRAP 7
10/7 Pullups
8 Hang Power Cleans @105/70#
WEDNESDAY
Classes at 11:30 AM and 4 PM
Open Gym 12:30pm
“Andy”
For time, wearing a 20# vest (Rx):
25 Thrusters @ 115/75#
50 Box Jumps @ 24/20”
75 Deadlifts @ 115/75#
Run 1.5 Miles
75 Deadlifts
50 Box Jumps
25 Thrusters
Time cap: 50 min
THURSDAY
Closed today. Happy Thanksgiving! We are so thankful for all of our awesome coaches and athletes!
FRIDAY
Class 4 PM
Open Gym 2 PM – 4 PM
“CrossFit Total”
Find a 1RM Back Squat
Find a 1RM Shoulder Press
Find a 1RM Deadlift
*20 minute time limit for each lift.
SATURDAY
E2.5MOM for 7 Rounds
3 Pause Overhead Squats (3-sec) @ heavy*
-then-
“Francy”
21-15-9
OHS @ 95/65#
Pullups
*Build to a 3RM by the 7th Round. Partner counts the 3 seconds, not the athlete