Holiday Schedule Reminder:
Strength
4 x 4-6 Front Squat @41X1 (+4-6% from last week)
2 minute rest between sets
Conditioning
Every minute, on the minute, for as long as possible (20 minute cap):
Holiday Schedule Reminder:
Strength
Every 1:30 for 6 sets (9 minutes total): 1 Push Jerk + 1 Split Jerk
Conditioning
AMRAP in 90 seconds of:
Rest 90 seconds
AMRAP in 3 minutes of:
Rest 3 minutes
For time:
12 minute time cap
Holiday Schedule Reminder:
Strength
Fitness: 4 x 4-6 Back Squat @20X1
Performance: Back Squat
5 x 75-80%
3 x 80-85%
1 x 85-90%
5 x 80-85%
3 x 85-90%
1 x 90-95%
Rest 2-3 minutes between sets
Conditioning
8 rounds for time of:
*Push Up + Row R + Push Up + Row L + Squat Clean + Thruster
16 minute time cap
In recognition of Thanksgiving, we will be closed on Thursday, November 26th. We will also have modified hours on Friday and Saturday:
All other days/classes this week are as regularly scheduled.
0845 Weightlifting
1000 CrossFit
Teams of 4, two people working at a time:
Each group has 2 kettlebells. Once the workout starts, the kettlebells cannot touch the ground until the workout is over. During the clean and jerks and snatches, the two partners not holding the kettlebell must be in a plank for the reps to count.