Main – CrossFit
Metcon (Time)
MAKE UP DAY!
Main – CrossFit
Snatch (5X1@80% Snatch)
Clean and Jerk (5X1@80%)
Front Squat (4X5 Front Squats @ 75% of 5rm)
Metcon (Time)
20 Power Snatches 95/65#
12 HSPU
15 Power Snatches 135/95#
9 HSPU
10 Power Snatches 175/125#
6 HSPU
Main – CrossFit
Black Friday Funday WOD
Metcon (Time)
Jump rope down & back
http://gymnasticswod.com/content/run-jump-rope
5 man-makers (15/25 lbs.)
Jump rope down & back
15 slamballs
Jump rope down & back
25 double unders
Jump rope down & back
15 slamballs
Jump rope down & back
5 man-makers
Jump rope down & back
You must be skipping rope when turning around on the down & back.
Main – CrossFit
HAPPY THANKSGIVING! ENJOY YOUR DAY – WE ARE GLAD YOU ARE ALL A PART OF OUR FAMILY!
Main – CrossFit
Push Jerk (4X3@80% UB Push Jerks)
Back Squat (5X3@80% Paused BS-3 SEC AT BOTTOM)
Metcon (Time)
4 rounds
10 dumbbell Step-Ups (alternate legs – 10 total steps) 20″ or 18″ box for everyone both rx
15 TTB
20 Push Press 115/75#
Main – CrossFit
Clean (5X1@80% )
Split Jerk (5X1@80% )
Push Press (4X3@80% Push Press + Hold 3 count)
Metcon (Time)
15-12-9 of:
Power Snatches 115/75#
Burpee Box Overs 24/20″
CTB, PULLUPS OR BAR MU’S (ALL RX)
Main – CrossFit
Snatch (5×1 @ 80%)
Hang Snatch (3×3 from power position)
Front Squat (a) 4×5 @75%)
Ring Dips (20 total)
Metcon (Time)
for time:
50 cal row
100 wb’s 20/14 10′ target
100 double under’s
Main – CrossFit
Metcon (Time)
make up day
Main – CrossFit
Snatch (10 minutes to work up to a heavy rep for the day)
Clean and Jerk (10 minutes to work up to a heavy rep for the day)
Front Squat (4×5 @95% of mon 5rm)
CrossFit Games Open 14.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
Main – CrossFit
Metcon (AMRAP – Rounds and Reps)
3 min AMRAP
Row 12 calories
5 wallballs (30/20)
3 CTB pullups
rest 1 minutes
repeat for total of 3 rounds
Wallball weight is 30 for men; 20 for women. Height–10′ for men 9′ for women