Day 3Wednesday 221109 A1. 8 dual db lateral box step overs nte 20”, rest :30A2. :30 strict ring pulling, rest :30A3. 7 burpee broad jumpsRest to 5:00 x 3Rest an additional 2:00, then BB. AMRAP 5:006 power cleans 135/9515 wallballsRest 3:00, then CC. AMRAP 5:00:30 FLR3 clean & jerks
Day 2Tuesday 221108 A. AMRAP 28:00*Max Distance row/bike/ski/run* every 4:00 starting at 0:005 t2b10 lunges5 hrpu0:00, 4:00, 8:00, 12:00, 16:00, 20:00, 24:00
Day 1Monday 221107 A. 1 set every 5:00 x 6200m run or to the curb and back4/4 DB hang clean & jerk 50/356 deadlifts 155/1158 burpees over barbell
Day 5Friday 22.1.04 A. 3 Sets 90% effort 6:00 cap6 BJSD nte 24”9 kbs 24/1612 Pull-ups*10 burpee cash out@ 10:00, start BB. 3 Sets 90% effort 6:00 cap6 Pull-ups9 BJSD nte 24”12 kbs 24/16*10 burpee cash out@ 20:00, start CC. 3 Sets 90% effort 6 kbs 24/169 Pull-ups12 BJSD nte 24”*10 burpee cash out
Day 4Thursday 22.11.03 Aerobic intervals & SkillA1. 1:30 apparatus caloriesA2. 1:30 skill work of choiceA3. 1:00 rest, back to A1 x 6
Day 3Wednesday 22.11.02 A1. :30 FLR, rest tomA2. :30 side bridge, rest tomA3. :30 side bridge, rest tomA4. :30 hollow body, rest tom back to A1 x2Rest 2:00, then BB. Max hang 3:00 Burpee to target until time expires if dropped.Rest 3:00, then CC. EMOM 18:001) 12 deadlifts (nte 225/155) + max lunges to top
Day 2Tuesday 22.11.01 A. Split Jerk 1RM Re-Test0:00 5 @ warm-up wt1:30 5 @ warm-up wt3:00 3 @warm-up/moderate4:30 3 @ moderate6:00 1 @ moderate/ heavy8:00 1 @ heavy10:00 1 @ heavy12:00 1 @ 1RMRest to 16:00, then BB. AMRAP 14:005 feet elevated ring rows10 hrpu15 air squats20 alt DB hang clean & jerks 50/3525 double
Day 1Monday 22.10.31HALLOWEEN A. EMOM 8:00 DEATH BY snatches4 DB power snatchesIncrease weight each minute Rest 3:00, then BB. EMOM 8:00 DEATH BY T2B2 T2B increase by 2 each round2, 4, 6, 8, 10, 12, 14, 16Rest 3:00, then CC. EMOM 8:00 DEATH BY Calories2 calories increase by 2 each round2, 4, 6, 8, 10,
At RedShed CrossFit, we are confident in the value of our mission, which is why we offer a free trial. This allows you to experience our unique approach to fitness and community without any initial commitment. We invite you to join us and discover how our programs can enhance your life and well-being
3 Gold Mine Rd.
Flanders, New Jersey 07836
973-552-2510
