CrossFit – Sun, Nov 30
General Warm-up
Shoulder Press (“Strict Press
3 Sets for Max Repetitions @50%*
Rest 4:00 between sets
3 Sets for Max Repetitions @50%*
Rest 4:00 between sets
*Goal is 15-20 reps in set 1. Reps should decrease in set 2-3.”)
AMRAP 7 Minutes (AMRAP – Rounds and Reps)
21/18 Airbike Calories
18 Wallballs 20/14lbs to 10/9′
15/12 Airbike Calories
12 Wallballs 20/14lbs to 10/9′
9/6 Airbike Calories
6 Wallballs 20/14lbs to 10/9’
Feel: Gas
Pace: Sustain
Target Score: 1 Round+
Firebreather Score: 2 Rounds
Overhead Squat (“EMOM 10 Minutes
2 Overhead Squats
2 Overhead Squats
Today you’re searching for the line between weights you can move at workout speed and weights that are still reserved for strength work. We want to stay at the workout speeds today.”)
EXTRA CREDIT
Alternating Movement Tabata :20 on/:10 off for 4 Rounds each (8:00 clock):
– L-Sit Hold
– Single Dumbbell Hang Clean and Jerks
– Air Bike
– Light Wallballs