Sunday, November 25 – Saturday, December 1

Posted on November 25, 2018 by Anna Follman

 

Sunday, November 25 – Rest Day

 

Monday, November 26

Strength: Clean

  • Establish a 1 Rep Max

WOD: “Flight Simulator” for Time

5-10-15-20-25-20-15-10-5

  • Wall Balls (14/20) (9/10)

*12 minute time cap. All reps need to completed unbroken to move onto the next rep scheme, max 2 attempts her rep scheme.

 

Tuesday, November 27

Strength: Hang [Squat] Snatch + [Squat] Snatch

  • 5 working sets

WOD: Buy-In + 3 Rounds for Time

Buy-In

  • 1000M Row

then 3 Rounds for Time…

  • 15 Toes to Bar
  • 15 Box Jumps (20/24)

*15 minute time cap.

 

Wednesday, November 28

WOD: 25 Minute AMRAP

  • 200M Row or 400M Bike [EP]
  • 25 Slam Balls
  • 20 Hang Snatch (63/95)
  • 25 KB Deadlift (35/55)

Mobility: 10 minutes

  • Coach Led

 

Thursday, November 29

Strength: Back Squat

  • 10-10-10

WOD: For Time

  • 150 Double Unders
  • 150 Air Squats
  • 150 Double Unders

*18 minute time cap. Modify DU with 300 single skips.

 

Friday, November 30

Strength: Push Press

10 Minute MOMO

  • 3 Reps at 80% of 1 Rep Max

WOD: 7 Rounds for Time

  • 10 Burpees to Plate (25/25)
  • 15 Plate Sit-Ups (25/25)

*18 minute time cap.

 

Saturday, December 1 – FREE Mobility Class at 10:30AM at CrossFit Prior Lake w/ Dr. John!

WOD: 24 Minute EMOM

Minute 1:

  • 10/12 calorie Row [PL] or 10/12 calorie Bike [EP]

Minute 2:

  • 16 Alternating DB Clean (35/50)

Minute 3:

  • 10 Strict Ring Rows

Minute 4:

  • 15 Slam Ball Thruster
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

  • Eden Prairie

    Prior Lake
  • Questions?

#WorkHardBeNice