Gym Closed – Happy Thanksgiving!

Fitness

A) E90S x 8 sets (4 each)

1: 8/side single arm DB incline press

2: 10 BB glute bridges from floor

B) E5M x 4-5 sets:

– 200m run

– 8 DB hang power cleans 

– 200m row

– 8 strict pull-ups

Performance

A) E90S x 8 sets:

– 2 TnG power clean + push jerk

B) E5M x 4-5 sets:

– 200m run

– 8 power cleans 

– 250/200m row

– 12 pull-ups

*Power cleans weights: 185/125, 155/105, 135/95, 115/75.

Fitness

A) E3M x 4 sets:

– 10 double KB deadlifts

– 10 inverted rows

– 10 alternating banded psoas marches

B) 15 min AMRAP

– 8 push ups

– 12 RKB swings

– 16 alternating box step ups

Performance

A) E3M x 4 sets – deadlift

Set 1: 6 @ 76%

Sets 2-4: 8 @ 72%

B) CrossFit Open Workout 11.2

15 min AMRAP

– 9 deadlifts (155/100)

– 12 push-ups

– 15 box jumps (24/20”)

*We are going to put our spin on it with HR push-ups and step downs from the box jumps.

Fitness

A) E90S x 8 sets (4 sets each)

Station 1: 12 Bradford press

Station 2: 12 alternating goblet hold curtsy lunge

B) E3MOM x 4-7 sets:

– 200m run

– 6 double DB hang power snatch 

– 30 single unders

Performance

A) E90S x 8 sets:

– 3 TnG power snatch

*Build to a heavy set.

B) E3MOM x 4-7 sets:

– 200m run

– 6 hang power snatch (95/65)

– 30 double unders (sub 45 singles)

RX+ use 115/75.

Fitness

E8M x 4-5 sets:
– 400m row

– 16 goblet squats

– 12 sit-ups

– 16 SA DB clean and jerk (8/8 or 4/4/4/4) 

– 12 alt. box step-ups

Performance 

E8M x 4-5 sets:
– 500/400m row

– 16 goblet squats (50/35)

– 12 toes to bar

– 16 SA DB clean and jerk (8/8 or 4/4/4/4)

– 12 box jumps w/ step down (24/20”)

Fitness

A) E3M x 4 sets:
– 6 double KB front squats @ 3030

– 8 DB incline presses (bench on large box)

– 10 ring rows

B) 3 rounds for time:

– 400m run

– 12 DB weighted lunges

– 12 push-ups

*You pick the weight. Bar starts from the floor. 

Performance

A) E3M x 4 sets:

– 8 front squats @ 68%

B) 3 rounds for time:

– 400m run

– 12 front rack reverse lunges

– 16/12 HR push-ups

*You pick the weight. Bar starts from the floor. 

C) 3 sets for quality:

– 10/side single arm preacher curls

– 10 overhead BB/DB tricep extensions

Fitness

A) E90S x 8 sets (4 each)

1: 8/side half kneeling landmine presses

2: 8/side bent over DB rows

B) 10 min AMRAP

– 30 double unders

– 10 DB push press

– 10 RKB swings 

Performance – power clean + jerk

A) E90S x 8 sets:

– 3 TnG power clean + push jerk

*Goal is to work on a smooth transition from catch of clean right into push jerk.

B) 10 min AMRAP

– 30 double unders

– 10 shoulder to overhead (95/65)

– 10 RKB swings (53/35)

RX+ use 115/75 and 70/44.