Gym Closed – Happy Thanksgiving!
WOD
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.
Fitness
A) E3MOM x 4 sets:
– 8 sumo stance Romanian deadlifts
– 16 alternating top down DB piston bench press
B) E3MOM x 4-6 sets:
– 200m run
– 5 strict pull-ups
– 4 DB burpee + box step-ups
*RX+ sub 3 bar muscle ups.
Performance
A) E3MOM x 4 sets:
– 8 sumo stance Romanian deadlifts @ 60-65%
– 16 alternating top down DB piston bench press
B) E3MOM x 4-6 sets:
– 200m run
– 6 chest to bar pull-ups
– 6 DB burpee + box step-ups (35/25s)
*RX+ sub 3 bar muscle ups.