Monday 11/30

A.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-70%
(high hang, mid-patella, floor)

Followed by…

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5 = 1 rep @ 80%
*Set 6 = 1 rep @ 85%
*Set 7 = 1 rep @ 85-90%
*Set 8 = 1 rep @ 90-95%

D.
Four sets for max reps of:
45 seconds of Handstand Walk
Rest 45 seconds
45 seconds of Muscle-Ups
Rest 45 seconds
45 seconds of Push-Ups
Rest 45 seconds
45 seconds of Toes-to-Bar
Rest 45 seconds

Friday 11/27

OPEN GYM:  10am – Noon

WOD:  4:30pm & 5:30pm

Today’s programming will be a surprise.  Show up to the gym where Becca will have post-holiday therapy in store for you.

 

becca-sled

Wednesday 11/25

Workout of the Day
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

B.
Five rounds for time of:
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps

*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)