CrossFit / Thu, Nov 20

Coach Ivan
Nov 19
1 min read

Pre WOD Skill

10 Minute EMOM:

30 Double Unders

1 Rope Climb

-Alternate movements every minute

WOD For Time

500 Meter Row or Run

50 Toes To Bar

500 Meter Row or Run

50 Burpees

500 Meter Row or Run

50 Dumbbell Snatches 30/50

500 Meter Row or Run

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Barbell Power Day Warm-up Barbell complex relay (teams of 2) 3 Power Clean 3 Front Squats 3 Push Jerks repeat 3 times Strength Back Squats 5x6 Bench Press 4x8 WOD | Partner Fran 42-30-18 BB Thruster (

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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lisanettleton

Nov 20

19:37 scaled

Did v-ups

Used 25 lb dumbbell

lisanettleton

Nov 20

Did back squats 85 lbs for 5

60 lb push press

Green and blue band for pullups