Sunday, November 24th, 2019
REST DAY
THIS WEEK AT A GLANCE
MONDAY
“CROSSFIT TOTAL”
BS 1-1-1
PR 1-1-1
DL 1-1-1
TUESDAY
I. SWOD
*ME Strict HSPU– Body starts and finishes extended, start/finish with hands on wall.
*ME Strict pullup- Toes stay in front of bar, body stays extended, hollow body.
*Quality reps only
II. For Time
800 m run
9 x strict HSPU
800 m run
15 x 4/3 inch *deficit kip HSPU
800 m run
21 x kip HSPU
*4/3 inch def= blue/yellow plates
-20 min. cap-
WEDNESDAY- WE ARE ONLY OPEN UNTIL 10AM TODAY. CLASSES 6,7,8 & 9AM WILL RUN AS NORMAL.
I. SWOD
5 sets of 1 rep-
10 sec pausing OHS:
set 1 @ 50%
set 2 @ 55%
set 3 @ 60%
set 4+5: build to heavy
II. “Double Jointed”
16 min. AMRAP:
15 x OHS 95/65
30 x DU
15 x DL
30 x DU
THURSDAY
We are closed today, giving thanks & spending the day with our families and friends.
Good luck to all participating in the Turkey Trot today! Gotta earn that turkey 😉
FRIDAY
I. SWOD
FS/BS
6 RDS, ALT:
3 x FS @ 60% of 3rm BS from 11/19
6 x BS ” “
*If you don’t know your 3rm but know your 1rm, use 51% of your 1rm
II. “ELIZABETH”
21-15-9
SQ CL 135/95
Ring dip