Call Us: (918) 706-5581

TUESDAY CrossFit WOD 11.22.16

21
Nov

TUESDAY CrossFit WOD 11.22.16

CFV Thanksgiving Holiday Schedule
Wed: 5:30/11:30am & 4:30/5:30pm NO 6:30pm
Thurs: No Classes. Open Gym 9:00am -10:00am
Firday: 11:30 Only.
Saturday: Regular Class Schedule.

WARM UP
Snatch Progression + 10 Good Mornings
Bar
Bar + Weight

STRENGTH
SUPERSET – Complete one round every 2 minutes for 5 rounds
3 Deadlifts
1-2 Rope Climbs
*No dropping on the deadlift
**It’s 15 DL so this needs to be a heavier lift BUT form should not suffer for weight.

WOD
20 Chest to bar Pull ups
40 Box Jump Overs 24/20″
20 Power snatch 135/95#
*For RX score, no step ups

L2
Pull Ups
115/80#

L3
95/65/Scaled

ACCESSORY WORK
30 Turkish getups, 3 each side before switching

Leave a Reply