WU: 10 minutes GTO (C&J or split jerk, push press) – start light and work up to 60% of ME.
- Super Bench – 1X20@50% 1X15@60% 1×10@70% 2×3@90%
WOD1: 8 min Amrap
- 5 GTO (use original wt. at 60%
- 4 OTBB
- 8 TTB
WOD2: 6+ min EMOM – grow your BB 10-20lb each minute from your 60% – Post last successful lift.
WU: Roll – lats, quad, glute & ham. Then 3 rounds of: 12 jumping split squats, 10 OHS, 5 sotts press behind neck, 10 f. squat 5 sotts front neck.
Flexibility: 10 minutes
Schedule Reminder: Thanksgiving Day Wod: 8A.M only!
Black Friday November 28: 6,8,9am 12,5pm classes only. There is no 5:15am or 6pm class times.
|WU: 5 min PT – then 10 minute on clock to workout load.WOD: 3RFT
- 30 TTB or 50 abmat sit ups
- 15 C&J 155/105
STRENGTH: OHS f/rack 5X5 10%Up
WU: get mobile and right to bb.
WOD: 15 minutes of work
• 1 C&J (70% 1rm)
• 4 pull ups
• 8 push ups
• 12 squats
STRENGTH: 8X3 box squat @ 85%
Dear Tom, I would like to personally thank you for all your help to make our gym so great at CrossFit 2120. We trained together back in the early USCF days. I was excited to hear that you receive your L1 before deploying for Afghanistan. While serving your time there you were able to coach our soldiers CF methodologies and Olympic lifting. Upon your return back to the States you reached out and expressed you wanted to train with us at CrossFit 2120. To have any member of the Armed Forces come and train with us is a great honor. As a box owner it is especially exciting to have a workhorse come on to the roster or a real fire breather as they say. This type of Athlete sets the tone for box and the members who train there. You, my friend, led by example with actions, not your mouth. Your no BS approach to coaching, the type I admire. Tommy Tuesdays never caught on partly because nobody can broadcast a class like Beth. She is after all like a live talking Facebook page claiming “likes” for Teach Tuesday wherever she can. Wednesday nights you provided me or any new father the most important thing, time with my daughter Scarlett. Tom A, stay solid keep on training and please get on a plane and come see us whenever you get the chance. All of us at CrossFit 2120 from the members, coaching staff and myself thank you for everything T.A. CDM
One last note: I hope you are healthy? Grace was programmed for you. Find your skinny buddy that can run fast and we will all watch.
WU: 5 minutes
• H. Power clean to PP or PJ 8X3 at warm up load or 70% 3RM?? (10 minutes)
• 4 X3 Power Clean to PJ or PP @ same load or 5-10% increase from HPC (5 minutes
WOD: Grace – FT:
• 30 C&J 135/95 (10 minute cap)
STRENGTH: B. Press 2X5 70% 2X5 80% 2X5 90% (coach’s note: keep benches and barbells stationed throughout day)
GA: get in and practice. Keep load light to maintain posture yet heavy enough restrict pulling above the rack.