Monday 11.23.15

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THANKSGIVING SCHEDULE

Wednesday, Nov. 25

No 6 or 7 p.m. class

Thursday, Nov. 26 (Thanksgiving)

Class at 9 a.m.

Friday, Nov. 27

No 6 am, 6 pm or 7 pm class

Saturday, Nov. 28

Class at 9, 10, 11 am

Essentials:
A.
4 Sets
Ring Pull x 12 reps
Rest 15 sec
On Floor Position Banded Lat Pull Down x 12 reps (Hold each rep below chin for 3 sec)
On the 2:30min Mark
or
ADAPT

B.
4 Sets
On Floor Position Shoulder Press x 5 reps
On the 2min Mark

C.
5 Rounds For Time:
Push Press x 10 reps
V-Ups x 10 reps
Kettlebell Swing x 10 reps

Fitness:
A.
4 Sets
Weighted Pull Up x 2 reps
Rest 15 sec
Strict Pull Ups x Max Reps UB
On the 2:30min Mark
or
ADAPT

B.
4 Sets
On Floor Position Shoulder Press x 4 reps
On the 2min Mark

C.
5 Rounds For Time:
Handstand Push Ups x 10 reps
Toes to Bar x 15 reps
Kettlebell Swing x 20 reps 55/35

Performance:
A.
Ring Muscle Ups x Max Reps 60 sec
Rest 90 sec
Ring Push Ups x Max Reps 60 sec
Rest 90 sec
Kipping Ring Dips x Max Reps 60 sec
Rest 90 sec
Ring Support with Turn Out x Max Time 60 sec

B.
4 Sets
2 Push Press + Push Jerk @ 65% of C&J (+5lbs)
On the 2min Mark

C.
5 Rounds For Time:
Handstand Push Ups x 20 reps
Toes to Bar x 20 reps
Kettlebell Swing x 20 reps 55/35
+
Competitor Session 2:
A1.
2 Sets
Position 2 Barbell Row x 10 reps
Rest 60 sec
A2.
2 Sets
Weighted Dip x 10 reps
Rest 60 sec

B.
Max Reps Double Unders 3 min

One comment on “Monday 11.23.15

  1. No Excuses Crossfit on

    A. 20#-5 reps, 25#-4, 30#-4, 37.5#-4
    B. 95, 105, 115, 125#
    C. 16:05 Rx (HSPU 5-5, T2B 5-5-5, KBS 10-10)

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