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Blog Wednesday, 11.30.2016

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Wednesday, 11.30.2016

  • by rbwrv
  • November 30, 2016

Wednesday, 11.30.2016

CrossFit Classes: 5:30am, 7:30am 9:00am, Noon, 4:00pm, 5:30pm

Weightlifting: 6:30pm

Warm up:

-10 PVC Pass Thru

3 Rounds

-5 Barbell Good Morning

-5 BB Hang Power Clean

-5 BB Strict Press

-5 Barbell Front Squats

Mobility:

Front Rack

Overhead

Hip

Strength:

3 Position Clean x 5

Hi Hang, Hang, Floor working to heavy 3

WOD:

4 minute AMRAP

-10 Thrusters (95/65)

-10 Pull up

-20 Double Unders

REST 2 MINUTES

3 minute AMRAP

-10 Thurster

-10 Pull up

-20 Double Unders

REST 2 MINUTES

2 minute AMRAP

-10 Thuster

-10 Pull up

-20 Double Unders

(Start AMRAPs where previous AMRAP left off)

Accessory:

Hollow Hold

-3×30 Second Holds

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