Wednesday, November 27th

CROSSFIT

STRENGTH: 

5 Sets:

1 Tempo Overhead Squat*

1 Overhead Squat

*Tempo - 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand.

WOD: 

4 Rounds

Row 250m

10 Overhead Squats 95/65

10 Burpees

20m Sled Push (25/Empty Sled)

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SWEATFEST

WOD:

6 Rounds for Time

20 Kettlebell Swings

20 Box Jumps/ Step Ups

20 Thrusters (DB or Empty Barbell)

20 Push Ups

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CROSSFIT FOR SPORT

STRENGTH:

Deadlift

3 @ 50%

3 @ 55%

3 @ 60%

3 @ 65%

WOD: 

In Teams of 3

100 Pull Ups/Ring Rows

90 Overhead Squats

80 Box Jump Overs 12”-20”

70 Thrusters

60 Toes to Bar/Knee Raises

50 Front Squats

40 Burpee Box Jump Overs 12”-20”

30 Clusters

*Cluster= Squat Clean Thruster