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Wednesday, November 13th

CrossFit

STRENGTH:

Spend 10:00…

Working to 65% of your Hang Squat Clean 1RM

Directly Into...

Build In Load On the Minute x 5:

Minute #1 - 2 Hang Squat Cleans

Minute #2 - 2 Hang Squat Cleans

Minute #3 - 2 Hang Squat Cleans

Minute #4 -1 Hang Squat Clean

Minute #5 -1 Hang Squat Clean


Rest 1:00


On the Minute x 4:

1 Hang Squat Clean, building in load.


WOD: 

3 Rounds:

15 Hang Squat Cleans 95/65

15 Lateral Barbell Burpees


SweatFest


AMRAP in 15:00

60 Double Unders/Single Unders

30 Wallballs

15 Deadlifts


CrossFit For Sport


WOD: 

3 Rounds:

10x10m Sprints

20 Empty Barbell Thrusters

10x10m Sprints

20 DB Power Snatch


STREGNTH:

Back Squats

5 Sets of 3:

Set #1 - 65% of estimated 1RM

Set #2 - 70%

Sets #3, 4, 5 - 75%


1st Squat - Pause for 3s in bottom.

2nd + 3rd Squat - No pause.

*Rest as needed between sets.


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