Day 1- Monday 241125
RedShed CrossFit turns 16 this month!
A. AMRAP 16:00
16 thrusters 55/75
16 pull-ups
16 alt DB power snatches 35/50
16 double unders (48 singles)
16 calories
Day 2- Tuesday 241126
A1. 30sec max strict and/or weighted pulling reps, rest tom then A2
A2. 10 hrpu, rest to 3:00 back to A1 x3
No additional rest into B1
B1. 30 sec max strict t2b, rest tom then B2
B2. 20 alt lunges, rest to 3:00 then back to B1 x3
Rest an additional 1:00 then C
C. Performance or Endurance options
Performance
For Time
30-20-10
Kettlebell swing 16/24kg
Burpees
Calories
Endurance
AMRAP 10:00
10 Kettlebell swings 16/24kg
10 Burpees
10 Calories
Day 3- Wednesday 24127
Strength Day Week 5 of 6
A. EMOM 12:00
Min 1: 1 squat clean + 1 split jerk, build 80-85% of last week 1rm c&j
Min 2: 10/12 calories on the rower
Rest 3:00 then B
B. For time “Grace”
30 clean & jerks 95/135
Rest 2:00 after completed then C
C. For recovery
5:00 Zone 1 cardio
Day 4- Thursday 241128
Happy Thanksgiving!
CLOSED
Day 5- Friday 241129
Classes 8 & 9am
Filthy 50: 50 reps of each movement
or
Dirty 30: 30 reps of each movement
BJSD 24”
Jumping pull-ups
Kettlebell swings 16kg
Walking lunges
Knees to elbow
Push press 45#
Back extensions
Wallballs 20# 10’
Burpees
Double unders
Day 6- Saturday 241130
Coach’s choice
Classes 7, 8, & 9am
A. Every 2:00
1 power snatch
20 du
*Increase power snatch by 1 every round til failure
L1 – 55/75
L2- 65/95
L3- 75/115
Sk- 95/135
Day 7- Sunday 241201
RedShed Rest Day
CLOSED
