CrossFit – Fri, Nov 21
Warm Up
Power Clean (Every 1:15 minutes for 7:30 minutes perform one set:
*Set 1 – 3 @ 65%
*Set 2 – 2-3 @ 70-75%
*Set 3 – 1-2 @ 75-80%
*Set 4 – 1 @ 80-85%
*Set 5 – 2-3 @ 70-75%
*Set 6 – Max Reps @ 65%)
*Max Reps Unbroken, no pause at the bottom.
Performance (AMRAP – Reps)
Max Unbroken
Double unders
Sc: Single unders
*If you trip before you reach 30 reps you can perform another attempt. Only two attempts.
METCON (5 Rounds for reps)
Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 8-10 Pull-Ups + 8-10 Dumbbell Bench Press (50/35lbs)
Station 2: 50 Foot Farmer Hold Walking Lunge (50/35lbs)
At the 10:00 mark…
Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 8-10 Toes to Bar + 8-10 Dumbbell Front Squats (2x 50/35lbs)
Station 2: 30 Second Echo Bike for Calories
Three rounds of:
3/3 Turkish get ups
10 Goblet Squats
5/5 Dumbbell Hang Power Cleans