Day 1
WOD 201123
Warm-up – Coach’s Choice
A. Test 1 – “Grace”
30 clean & jerks for time… barbells nte 135/95
B. Timer runs continuously to 15:00
Active recovery – Coach’s Choice
C. Test 2 – “Karen”
150 wall balls for time
D. post WOD recovery
Day 2
WOD 201124
Warm-up – Coach’s Choice
A. Complete workload @ 80-90% effort
10 x 15cal row/bike/ski + 15 burpees
B. post WOD recovery
Day 3
WOD 201125
Warm-up – Coach’s Choice
A. Complete workload for time… partition as desired
100 shoulder to overhead… nte 75/55
150 Russian kb swings… athlete’s choice
200 step-ups… athlete’s choice
Day 4
201126
Happy Thanksgiving
Day 5
WOD 201127
Repeat WOD 191129, 181123, 171124, 161125
AM Heats only… 6:30, 8:00, 9:30, 11:00
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 box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
B. post WOD recovery
Day 6
WOD 201128
WOD – Coach’s Choice
