We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

11.24.2014

Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Blue Band

3/3/3 Snatch Press W/ PVC

6 Steps Overhead Duck Walk

Then with an empty bar:

5 Snatch Deadlift [Pull]

5 Dude Pull

5 High Hang Snatch

5 Snatch

Weightlifting

A): Snatch Deadlift + High Hang Snatch + Snatch (2 x [1+1+1] @ 75%; 3 x [1+1+1] @ 80%; E2M)

B): Back Squat (8×4; @ 72.5%; E1:40)

Metcon

C): Metcon (AMRAP – Rounds and Reps)

AMRAP in 8:00

8 Box Jump 24/20″

8 OHS 95/65#

Accessory

D): Metcon (Weight)

3x

A) Reverse Hyper – 20

B) Romanian Deadlift – 12

C) Kb/Db Press – 20
Use same weights as last week.

E): 2:00 Test – Wall Ball 20/14# (AMRAP – Reps)

AMRAP in 2:00

Wall Ball 20/14#

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!