26 Benson Lane Merrick, NY 11566 | (516) 868-7767
Movement of the Day:
Push press 5-5-3-3-3
WOD:
4 rounds for time of:
20 Squat Jumps
20 AbMat Sit-ups
200 m Farmers Carry (35lb for women) (53lb for men)
6 ROUNDS FOR TIME:
12 Deadlifts (245/165)
9 Hand stand push ups
400 meter run
MONDAY 11/26
BASICS
Cash in and out: 20 push ups
WOD
50-40-30-20-10
Calorie row
Double unders
Movement of the day: hang power snatch
CROSSFIT
Clean and jerk: 3-3-3 same heavy weight for each set
Wod:
FRAN
21-15-9
Thrusters (95/65)
Pull ups
5 rounds for time;
200 meter run
20 walking lunges
40 squat
1. Clean and Jerk
Work up to a heavy single in 10 minutes
2. Back Squat
work up to a heavy single in 10 minutes
3. For Time:
2 rounds of:
3 Power Cleans, 225/155
10 HSPU
2 rounds of:
6 Power Cleans, 185/135
20 Ring Dips
2 rounds of:
12 Power Cleans, 135/95
30 Hand Release Push ups
Note: No rest between rounds. One bar, strip the weight.
Movement of the Day:
Strict Press 5 – 5 – 5 – 3 – 3
WOD:
Round 1: Row 1000m – 30 KBS – 30 Box Jumps
Round 2: Row 750m – 25KBS – 25 Box Jumps
Round 3: Row 500m – 20KBS – 20 Box Jumps
1. Overhead Squat
5-5-10-10
Finding your 10 rep max
2. 2 Rounds
1000 meter run
Rest 5 minutes between rounds 1 and 2
3. Tabata
Skill of the day: Deadlift
WOD:
Mini Barbara
5 Rounds;
10 pull ups
15 push ups
20 hollow body sit ups
25 squats
Rest 1 minute between rounds
1. Clean and Jerk;
Work up to a 1RM in 15min
2. Back Squat
1-1-1-1-1
Use the same weight for each set, same weight for all, as heavy as possible
WOD
8 minute AMRAP
Thrusters (135/95)
Cash in:
30 wall balls
WOD:
2 rounds for time
500m row
400m run
1. Snatch
Work up to a 1RM
3-2-2-1-1-1
2. Front Squat
1-1-1-1-1
Use the same weight for each rep, weight should be as heavy as possible, do 1 every minute for 5 minutes
5 rounds for time;
12 push press (115/80)
200m run
8 squat snatch (115/80)
For time:
Run 800 meters
21 kettlebell thrusters
200 meter run
21 kettlebell thrusters
800 meter run
Note: If the 15lb kettlebells are too heavy for you to do thrusters with – please use the 15lb bar instead
WOD:
For time complete:
800 meter run
40 handstand push ups
50 hollow body sit ups
60 pull ups
120 squats
400 meter run
20 handstand push ups
25 hollow body sit ups
30 pull ups
60 squats
800 meter run
TUESDAY 11/13
