Tuesday November 12, 2019
Odd Object Conditioning
6:00 DBall Relay
Conditioning
“Piggy Back” 12 RFT in teams of 2
12 Alt DB Snatches (50/35)
12 Lateral Burpees over DB
12x 10m Shuttle Sprints
***teammates switch after completed rounds (6 each)
6:00 DBall Relay
“Piggy Back” 12 RFT in teams of 2
12 Alt DB Snatches (50/35)
12 Lateral Burpees over DB
12x 10m Shuttle Sprints
***teammates switch after completed rounds (6 each)
Strict Press
Build to heaviest 3-rep
Then -10% for 3x 3
“Jack” AMRAP 20
10 Push Press (115/85)
10 KB Swings (24/16 kg)
10 Box Jumps (24/20)
CFG Open 20.5
8:00 to build to heaviest
Clean+ Push Jerk+ Split Jerk
AMRAP 16
20 Sandbag Squat Cleans (50/25)
10 Push-up Pull Throughs w/ sandbag
100m Shuttle Sprint (5-10-15-20)
8:00 Class Sled Push Relay
“My Fitness Pals” 3 Rounds
75 Double Unders
10 DB Burpee Box Step Overs (50s/35s) on a 24/20″ box
Directly into 3 Rounds
21/15 Cal Row
21 Thrusters (75/55)
Power Snatch – EMOM 10
Min 1-5 – 2 Power Snatch
Min 6-10 – 1 Power Snatch
Starting at 60% and steadily building throughout
“High Noon” 3 RFT
9 Power Snatch (95/65)
12/9 Cal Bike
9 Bar MU
12/9 Cal Bike
Front Squat – 6 Sets, rest as needed, no longer than 2:00
Set 1- 3 reps @80%
Set 2- 1 rep @ 83%
Set 3- 3 reps @ 80%
Set 4- 1 rep @ 86%
Set 5- 3 reps @ 80%
Set 6- 1 rep @ 89%
“Open Concept”
AMRAP 5
70/50 Cal Row
Max Wall Balls (20/14) in time remaining
Rest 5:00
AMRAP 5
50 Wall Balls (20/14)
Max Cal Row in time remaining