monday 11.30.15

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Stay tuned Christmas Party will be announced this week.

1. coaches choice

2. Back squat: 4×5 10lbs heavier than last week or @72% of 1rm

3. 3 rounds. 2 amrap

30 wallball (20/14)

ME HSPU

rest 2 min

10 thoughts on “monday 11.30.15

  1. crossfitadmin Post author

    LAB:
    before class
    SNATCH
    Hit 6 singles at 85% of 1RM Snatch.
    Target 5kg increase / week if work sets are above 100kg.
    Target 2.5kg increase / week if work sets are below 100kg.
    MUST MAKE 5/6 ATTEMPTS SUCCESSFULLY TO INCREASE THE WEIGHT.
    ————–
    POWER CLEAN + 3 THRUSTERS
    4×1
    Start Week 1 at 65% of 1RM C&J.
    Target 5kg increase / week if work sets are above 110kg.
    Target 2.5kg increase / week if work sets are below 110kg.
    —————
    BACK SQUAT
    4×5
    Work to 72% of 1RM Back Squat.
    Target 10kg increase / week if work sets are above 180kg.
    Target 5kg increase / week if work sets are below 180kg.
    Start Week 1 at 65% of 1RM C&J.
    Target 5kg increase / week if work sets are above 110kg.
    Target 2.5kg increase / week if work sets are below 110kg.
    ————————
    PM- rest at least 2hrs between workouts
    5 rounds
    35ft F.R. walking lunge (135/95)
    5 Bar muscle ups
    7 burpees

    Reply
  2. Guido

    Snatch – 175×1…180×4 (stupid immature decision)
    PC/Thruster- 200
    Back Squat – 275
    WOD – 20,19,12
    Lab WOD – 8:12

    Reply
  3. KB

    19,19,15 HSPU
    Snatch: worked up to 105# from BTK blocks
    Thruster: 120# bc I didn’t do last week after comp
    BS: 165# felt heavy
    PM: 11:30 Rx

    Reply
  4. Arnold

    Snatch 170 5/6 nailed it!
    Squats 295 nailed it!
    Wod 21/11/8 nailed me!
    Thruster complex lets just say spinal!!!!! But done. 185#

    Reply

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