Monday 11/25
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.
Tuesday 11/26
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: 6 @ 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.
Wednesday 11/27 – no 7:30pm class
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.
Thursday 11/28 – gym closed
Happy Thanksgiving!
Friday 11/29 – 9am class only
Fitness
Performance
At 0:00…
– 800m run
– 3 rounds for time of TBA
+
At 10:00…
– 1000/800m row
– 3 rounds for time of TBA
+
At 20:00
– 3 rounds for time of TBA
Saturday 11/30
Fitness
TBA
Performance
TBA
Sunday 11/31
Rest day