Sunday, November 8 – Saturday, November 14

Posted on November 8, 2015 by Anna Follman
Sunday, November 8 – Saturday, November 14

Sunday, November 8 – NO CLASS

 

Monday, November 9

Strength: 10 Minute MOMO

Front Squat

  • 5 reps @ 60% of 1 Rep Max

WOD: 14 Min Ladder

4/4, 8/8, 12/12…

  • Back Squat (103/155)
  • MB Sit-ups (14/20)

200M Run between each round

 

Tuesday, November 10

Strength: Deadlift

  • 5 x 3

WOD: For Time

Buy-In: 500M Row

21-15-9

  • Alternating KB Ground to Overhead (35/55)
  • Toes To Bar

 

Wednesday, November 11 – Veterans Day

“Jeremy”

4 Min AMRAP:

  • 5 Hang Squat Snatch (93/135)
  • 10 B-F Burpees

2 Min Break

“Ben”

4 Min AMRAP:

  • 10 Power Cleans (93/135)
  • 20 Pull-Ups

2 Min Break

“Beau”

4 Min AMRAP:

  • 15 Box Jump Overs (20/24)
  • 30 Wall Balls (14/20)

 

Thursday, November 12

Strength: Push Press

  • 5 x 2

WOD: 6 Rounds For Time

  • 100M Row (Sprint)
  • 20 MB Overhead Walking Lunges (14/20)
  • 2 Rope Climbs

 

Friday, November 13

WOD Part 1: Not for Time

  • 2 – 50ft. Sled Push
  • 2 – Max Effort Double Unders

WOD Part 2: “Death By”

  • Burpees
  • Thrusters (63/95)

*Mobility work

 

Saturday, November 14 – NO CLASS AT CFEP

We will be hosting the Klokov seminar all day so there will not be any classes. Please feel free to attend class at CrossFit Prior Lake (8:30 a.m. or 9:30 a.m.)

  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

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    Prior Lake
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