CrossFit / Fri, Nov 21

Coach Ivan
Nov 21
1 min read

Pre WOD Strength

10 Minute EMOM of:

5 Tempo Front Squats (as heavy as possible)

WOD

21-15-9

Renegade Rows 20s/40s

Dumbbell Thrusters 20s/40s

Dumbbell Front Racked Stepping Lunges 20s/40s

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CrossFit / Thu, Dec 4

Full-Body Strength & Conditioning Warm-up 1-2-3-4-5-6 Wall-balls + 30sec plank Strength | 4 Sets 8 BB Landmine Press/side 10 DB Step-ups WOD | 4 Rounds Min 1: 5 Cleans & Jerk (Rx: 135/95) Min 2: 10/7

Strength / Thu, Dec 4

A) 15 Minutes to build to a heavy set of 2 Power Clean B) 5 Sets of: 8 Push Press (as heavy as possible) 10-15 Strict Pull-ups C) Accumulate 2 minutes on a Rings Suport Hold

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Debbie

Nov 22

75# squats

15:52

20#

mostly knee push-ups