SUNDAY 11/18

ALL LEVELS WOD

3 rounds:

Knees to elbows

Burpees

Kettlebell Swings (53,35)

Ball Slams (30/20)

1. Round 1 = 50 seconds of work, 10 seconds of rest between each movement
2. Round 2 = 45 seconds of work, 15 seconds of rest between each movement
3. Round 3= 40 seconds of work, 20 seconds of rest between each movement

Score= total reps

NEW SCHEDULE 11/19

NEW class schedule is effective as of Monday 19th November – dont forget to pick one up from the font desk

STRENGTH:

1. Clean & Jerk: 2×2

2. Back Squat: 2×2

3. Push Press: 3RM/10RM

WOD:

30 overhead squats

30 box jumps (30/24)

30 wall balls

30 KBS (70/55)

5RFT
7 Pull-ups
14 Push-ups
21 Walking Lunges

THURSDAY 11/15

CrossFit

1. Snatch Pulls

3- 3-3

Weight = 100% of 1RM

2. Front Squat

2-2

Weight = Heavy, same weight for both sets, at 90% 1RM

WOD:

a) 3 Rounds for time:

15 Front Squats (185/135)

75 Double Unders

rest 2 minutes, then

b) 3 Rounds for time:

500 meter row

rest 1 between rounds

https://www.crossfitstrongisland.com/875/875/