CrossFit:
A.) Weightlifting EMOM
Similar to last week, but not from the hang and a slightly different rep scheme. If you remember last weeks #s, it will help a lot today.
Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB! I am only looking for a heavy single today on the 1 reps, but if you are feeling good you can go for the max effort. Your goal is no failed lifts today.
EMOM x 3min.
3 Power Snatch
EMOM x 3min.
2 Power Snatch
EMOM x 3min.
1 Power Snatch
immediately into;
EMOM x 3min.
3 Power Cleans
EMOM x 3min.
2 Power Cleans
EMOM x 3min.
1 Power Clean
*Score is heaviest 1 rep snatch and 1 rep clean combined.
B.) Twisted Steel & Sex Appeal (AMRAP – Rounds and Reps)
15min. AMRAP:
5 Bench Press (135/75)
10 Pull-Ups
15 Wall Balls (20/14)
ADV 185/95
Repeat from November 8th if you want to check your old score 🙂
Sweat:
A.) 20min. AMRAP:
50 DB Bench (45/25s+)
50 Double Unders
10 Single Arm Devil Press (5ea. arm)
50 Push-Ups
50 Double Unders
10 Single Arm Devil Press (5ea. arm)
50 Burpees
50 Double Unders
10 Single Arm Devil Press (5ea. arm)
*Every 5min. you get a 1min. REST
(Rest 4min.)
B.) 12min. to get as far as possible…
6 – 9 – 12 -15 -18
Cal Row
Cal Bike
Shuttle Run (30 ft)