1768:

1768: Friday 12/1
wod: for time
1000 m run
25 thrusters 95/65 (no ghost rides)
25 over the bar burpees
25 hang power cleans 125/85
25 DL 215/155 – must perform 5 OTBB after every 5 reps.
1000 m run

1767:

1767: Thursday 11/30
STRENGTH:
close grip b. press 6X3 across
then 3X20 db chest press
A. superset – 7 rounds of: 10 V-ups/30 sec plank holds
B. superset – 4 rounds of: 4 bi-lateral bicep curls/8 chin ups
C. superset – 4 rounds of: 3 RDL/3 Uni-lateral one leg kb DL.
D. superset- 4 rounds of: 5 uni-lateral db/kb row/ 15 arm haulers
E. 5 minutes group mobility

1766:

1766: Wednesday 11/29
wod: 6RFT
10 power cleans 135/95
100 m run
10 C2B
100 m run
10 push jerk 135/95
Scale advice: work at a weight that allows one break or less each BB bout.

1765:

1765: Tuesday 11/28
STRENGTH: work up to a heavy 1 rep Press.
5 rounds
1 minute – burpee pull ups / mod – burpee to tuck sit. step off a plate not a box?
1 minute – 10 DU + 5 kb swings 53/35
1 minute – db snatch 40/30 or kb snatch?
rest 1 minute

1761:

1761: Friday 11/24

Open Gym: 7am-12pm

Crossfit Class: 9am

WOD: 5RFT

400m Run
5 Man Makers
10/5 Pull Ups
20 Abmat Situps

Let’s burn off that turkey fat!

Have Fun Folks! 😊