Monday 11.16.15

Essentials:
A.
5 Sets
Wall Sit Theraband Sots Press x 15 reps
On the 2:30min
or
ADAPT

B.
4 Sets
Back Squat x 5 reps
Work Up to last set at 70%
On the 2:30min

C.
For Time:
Row x 70 cal
Single Unders x 60 reps
Goblet Squats x 50 reps
Burpees x 40 reps

Fitness:
A.
12min
Overhead Squat
6 Singles @ 85% of Snatch
or
ADAPT

B.
4 Sets
Back Squat x 5 reps
Work Up to last set at 72%
On the 2:30min

C.
For Time:
Row x 100 cal
Double Unders x 90 reps
Overhead Squat x 80 reps 75/55
Burpees x 70 reps

Performance:
A.
12min
Snatch
6 Singles @ 85%

B.
4 Sets
Back Squat x 5 reps
Work Up to last set at 77%
On the 2:30min

C.
For Time:
Row x 100 cal
Double Unders x 100 reps
Overhead Squat x 100 reps 95/65
Burpees x 100 reps
+
Competitor Session 2:
4 Sets
Power Clean + 3 Thruster @ 65% of Clean and Jerk
Rest as needed

B1.
2 Sets
Box Jump x 5 reps as high as possible
Rest 30sec
B2.
2 Sets
Back Extension Hold x 30 sec
Rest 90sec

2 comments on “Monday 11.16.15

  1. No Excuses Crossfit on

    A. 170#
    B. 215, 235, 255, 275#
    C. 18:43 Rx (did the row in about 5 minutes, DU were a disaster, OHS was 20 and then 10s, was finished with the OHS with 13:30 left.)

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