CROSSFIT
Monday 11/25
Open/Performance:
For Time:
400m Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400m Run
50 Strict Presses
50 Push Presses
50 Push Jerks
400m Run
50 Hang Power Cleans
50 Hang Power Snatches
400m Run
M: 45#/W: 35#
Fitness:
300m Runs
30 Reps
M: 45#/W: 35#
Tuesday 11/26
“STRENGTH”
In 12 minutes complete:
800m Run
– with time remaining:
Max Clean and Jerk
“CONDITIONING”
Open/Performance:
For Time:
Buy-in: 50 Box Jumps (24/20)
3 Rounds:
400m Run
21 Kettlebell Swings (53/35)
Buy-out: 50 Box Jumps (24/20)
Fitness:
For Time:
Buy-in: 30 Box Jumps (20/16)
3 Rounds:
300m Run
21 Kettlebell Swings (35/25)
Buy-out: 30 Box Jumps (20/16)
Wednesday 11/27
Teams of 2. Trade Reps as Needed.
AMRAP 6 minutes:
21 Thrusters (95/65) (75/55) (65/45)
15 C2B Pull-ups
9 Bar Facing Burpees
REST 2:00
AMRAP 6 minutes:
Max Calorie Row
REST 2:00
AMRAP 6 minutes:
21 Overhead Squats (95/65) (75/55) (65/45)
15 Handstand Push-ups
9 Bar Facing Burpees
REST 2:00
AMRAP 6 minutes:
Max Calorie Bike
Thursday 11/28
CLOSED
Friday 11/29
For Time
1 mile Run with medicine ball (20/14 lb)
Then 8 Rounds of:
10 Wall Ball Shots (20/14 lb)
10 wall ball situps
Then, 800 meter Run with medicine ball (20/14 lb)
Then 4 Rounds of:
10 Wall Ball Shots (20/14 lb)
10 wall ball situps
Then, 400 meter Run with medicine ball (20/14 lb)
Then 2 Rounds of:
10 Wall Ball Shots (20/14 lb)
10 wall ball situps
BOOTCAMP
Monday 11/25
AMRAP 15 minutes:
20 Box Jump Overs (24/20)
15 DB Thrusters
10 Calorie Row
REST 5:00
For Time:
600m Run
30 Burpees
400m Run
20 Burpees
200m Run
10 Burpees
Tuesday 11/26
Teams of 2. Trade Reps as Needed.
AMRAP 30 minutes:
2k Row
100 Double Unders -or- 200 Singles
100 Kettlebell Swings
100 Abmat Sit-ups
4k Bike