10.21.2015

Announcements

Thanksgiving Dinner 11/21 at 5pm!! Mark your calendars, we’ll have a food sign-up in the next couple weeks!

CrossFit Worthy – CrossFit

Warm-up

:20/:10×8 Rds

Jumping Jacks

Squats

Mountain Climbers

Jumping Squats

————————-

3x

5 Sots Press

4 OH Jump Squats

————————-

3 Shave and Receive

3 High Hang Clean

3 Paused Power Clean

3 Paused Jerk

Weightlifting

1): Paused Power Clean + Paused Jerk (Start empty, build; EMOMx10)

2): Front Squat (5×12; E2M; )

Start at something that starts to feel heavy and build as you see fit. Keep sets fast!

Metcon

3): Metcon (Time)

5 RFT:

12 Push Jerk 95/65#

12 Kb Swings 88/70#
10:00 Time Cap

Strength Accessory

*Hollow Rocks; Tabata

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s