Day 3WOD 161130 warm-up – Coach’s Choice A. 5 x 3 touch-n-go power cleans @ 67% 2RM… work every 2:003. 3. 3. 3. 3. – 10 wall balls @ dots(0:00, 2:00, 4:00, 6:00, 8:00)rest to 12:00 on timer, then BB. 5 x 2 touch-n-go power cleans @ 77% 2RM… work every 2:002. 2. 2. 2. […]
Day 2WOD 161129 warm-up – Coach’s Choice A. 2 sets @ 70-80% effort… capped @ 5:00… barbells not to exceed 115/7512 deadlifts9 burpees over bar9 t2b/k2e/hkr9 bjsd – 24”/20”12 shoulder to overheadrest to 10 on timer, then BB. repeat “A” @ 80-90% effort… capped @ 5:00… goal is to go faster than “A”rest to 20:00
Day 1WOD 161128 warm-up – Coach’s Choice A. 5 x 3 front squats @ 80% 1RM (from 161123)… squat every 3min3. 3. 3. 3. 3. – 6-8 seated dumbbell shoulder press @ dotssquat @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 20:00 on timer, then B’sB1. 3:00 – row for max calories @ 90% effort, rest
RedShed Rest Day Happy Birthday Amy!!! Happy Birthday Marc!!! Happy Anniversary Matullos!!!
Day 5WOD 161125AM Heats only… 7, 8, 9, 10 warm-up – Coach’s Choice A. “Filthy 50”1 set for time of: (this list is the CrossFit Rx’d version)50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 16kgWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50
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