Weighted Strict Pull-up 2-2-2-2-2
Weighted Strict Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Power Snatch: 3RM
Power Snatch: 3RM & 7 RFT: Power Snatches, Pull-ups, Push-ups, and Air Squats
7 RFT: Power Snatches, Pull-ups, Push-ups, and Air Squats
7 rounds for time of:
5 Power Snatches (95#/65#)
5 Pull-ups
10 Push-ups
15 Air Squats
Thruster: 3RM
Thruster: 3RM
Record your best Thruster 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Thruster: 3RM & Row : 4 x 500m Repeats
Thruster: 3RM
Record your best Thruster 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Row : 4 x 500m Repeats
Each for time:
Row: 4x 500m
Rest as needed between efforts.
Photo by @robcwilson
Our membership rates are increasing slightly as of Jan. 1, 2020. See here for more info.
Alt EMOM 12 mins: Deadlifts and Knees To Elbows & 5 RFT: Deadlifts and Lateral Burpees
Alt EMOM 12 mins: Deadlifts and Knees To Elbows
Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
6 Knees To Elbows
5 RFT: Deadlifts and Lateral Burpees
5 rounds for time of:
10 Deadlifts (225#/155#)
10 Lateral Burpee (Over Barbell)
Bench Press 8-6-4-2 & 10 RFT: Medicine Ball Cleans and Handstand Push Ups
Thruster: 4RM & 3 RFT: Rows, Burpees and Thrusters
Thruster: 4RM
Weighted Strict Pull-up 3-3-3-3-3 & Beast 12
Weighted Strict Pull-up 3-3-3-3-3
Weighted Strict Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Beast 12
For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps (20″ both M/W)
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings (70#/53#)
30 AbMat Sit-ups
20 Dumbbell Hang Squat Cleans (35#/25#)
25 Barbell Good Morning (45#/33#)
30 Wall Balls (20#/14#)
3 Rope Climbs (15 ft.)
Photo by @robcwilson
SCHEDULE ALERT:
Thanksgiving week hours for this week are as follows:
- Mon-Wed: Regular schedule
- Thursday: Closed
- Friday: 9:30am only (Team WOD)
- Saturday: 9:30am only (Team WOD)
Have a Happy and safe Thanksgiving!
The Ultimate CrossFit Black Friday Cyber Monday Shopping Guide
Our membership rates are increasing slightly as of Jan. 1, 2020. See here for more info.