Power Clean & Jerk 1-1-1
Power Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Squat Clean 1-1-1-1-1 & 10 RFT: Hang Squat Cleans, Box Jumps and Strict Pull-ups
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Hang Squat Cleans, Box Jumps and Strict Pull-ups
10 rounds for time of:
3 Hang Squat Cleans (135#/95#)
3 Box Jumps (30″/24″)
3 Strict Pull-ups
Deadlift 4-4-4-4
Deadlift 4-4-4-4
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use Mats
Deadlift 4-4-4-4 & AMReps 13 mins: Row Calories, Handstand Push-ups and Toes-to-bars
Deadlift 4-4-4-4
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 13 mins: Row Calories, Handstand Push-ups and Toes-to-bars
As many reps as possible in 13 mins of:
Row Calories, 4 mins
Rest 2 mins
Handstand Push-up, 3 mins
Rest 2 mins
Toes-to-bar, 2 mins
Max Reps for each movement
Thruster : 2 Rep Max
Thruster : 2RM & FT: Thrusters and Double Unders
FT: Thrusters and Double Unders
For time:
30 Thrusters (95#/65#)
90 Double Unders
20 Thrusters
60 Double Unders
10 Thrusters
30 Double Unders
Advanced RX: Hang Squat Snatch + Snatch Balance 1-1-1-1-1 & 10 RFT: Hang Squat Snatches, Box Jumps and Muscle-ups
Advanced RX Class:
Hang Squat Snatch + Snatch Balance 1-1-1-1-1
Hang Squat Snatch + Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: AMRAP 16 mins: Chest-to-bar Pull-ups, Hand Release Push-Ups and Kettlebell Goblet Squats
Team WOD: AMRAP 16 mins: Chest-to-bar Pull-ups, Hand Release Push-Ups and Kettlebell Goblet Squats
As a team of 2 complete as many rounds as possible in 16 mins of:
5 Chest-to-bar Pull-ups
10 Hand Release Push-Ups
15 Kettlebell Goblet Squats (53#/35#)
<Alternate 200m Run with partner>
* Partner 1 completes AMRAP of “Cindy Plus” while partner 2 completes a 200m Run
** Swap after every 200m Run, continuing where your partner left off and adding to the team total of Rounds in 16 minutes
Post total rounds as a team.
BTWB
Photo by @robcwilson
THANKSGIVING SCHEDULE:
Monday 11/21 – Wednesday 11/23: Normal Schedule
Thanksgiving Thursday 11/24: CLOSED
Friday 11/25 (after Thanksgiving): CLOSED
Saturday 11/26: Normal Schedule
* REMINDER: NO CROSSFIT TEENS Classes next week! We will resume the Teens class on Monday 11/28 at 6pm.
Push Jerk 2-2-2-2-2 & 27-21-15: Overhead Walking Lunges and Clean & Jerks
Push Jerk 2-2-2-2-2
Push Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
27-21-15: Overhead Walking Lunge With Plates and Power Clean & Jerks
27-21-15 reps, for time of:
Overhead Walking Lunge With Plate (45#/25#)
Power Clean & Jerk (95#/65#)
Alt EMOM 10 mins: Hang Power Clean + Hang Squat Cleans and Rope Climbs & AMRAP 10 mins: Hang Power Cleans, Ring Dips, Wall Balls and AbMat Sit-ups
Alt EMOM 10 mins: Hang Power Clean + Hang Squat Cleans and Rope Climbs
Every 1 min for 10 mins, alternating between:
1 Hang Power Clean + Hang Squat Clean, pick load
2 Rope Climbs, 15 ft.
AMRAP 10 mins: Hang Power Cleans, Ring Dips, Wall Balls and AbMat Sit-ups
Complete as many rounds as possible in 10 mins of:
7 Hang Power Cleans, pick load
14 Ring Dips
14 Wall Balls (20#/14#)
21 AbMat Sit-ups
* Choose a HPC load you can perform a set of 7 UB with.
BTWB
Some days are just hard…
Sometimes we program sudoku puzzle WOD layouts.
Photo by @robcwilson
THANKSGIVING SCHEDULE:
Monday 11/21 – Wednesday 11/23: Normal Schedule
Thanksgiving Thursday 11/24: CLOSED
Friday 11/25 (after Thanksgiving): CLOSED
Saturday 11/26: Normal Schedule
* REMINDER: NO CROSSFIT TEENS Classes next week! We will resume the Teens class on Monday 11/28 at 6pm.