Entries from November 13, 2016 - November 19, 2016
Saturday 11.19.16
Friday, November 18, 2016 at 10:18PM 9am Karisa is takingCHARGE! Bring your cool friends. Saturdays are always free.
Friday 11-18-16
Thursday, November 17, 2016 at 08:56PM Buy in:
Row 200 meters, 10 back extensions, 10 hollow rocks, 5 reps barbell clean progression, 2-minute plank
Mobilize
5x2 power cleans to get ready for WoD
WoD:
10 minutes:
Complete as many rounds as possible of:
10 Power Cleans 105/155
10 Toes to Bar
Thursday 11/17/16
Wednesday, November 16, 2016 at 09:10PM Buy in:
Run Southern Star loop, 10 reps band shoulder complex, push ups, dumbbell external rotations
Mobilize
Bench Press:
7 sets of 5 reps
Straight sets (80%)
WoD:
Crossfit Games Open 12.1 (AMRAP- reps)
7 Minute AMRAP of:
Burpees to a 6" target
Wednesday 11.16.16
Tuesday, November 15, 2016 at 04:22PM Buy-in: 10 reps of band shoulder complex, no money, pull aparts, Mobilize
Then: Shoulder Press 5x5 Progressive loading
Wod:
Complete as many rounds as possible in 22 minutes-
"22"
AMRAP 22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box Jumps (24/20")
22 Push Press (75/55#)
22 Calorie Row
Tuesday 11-15-16
Monday, November 14, 2016 at 10:04PM Buy in:
Tabata downdog progression, 1 min each leg of couch stretch and captain morgan,
Mobilize
3x5 of Back Squats to prepare for wod
WoD: Back Squat
For 21 Minutes:
Perform 5 reps of back squats every 3 minutes (75-80% of 1RM).
The plan is to use the same weight across all sets.
If you cannot do this, simply use the lightest set's weight as the weight of record.
