Tuesday 11.15.2016

"FITNESS"

A. Four sets of:Back Squat x 4-6 reps @30X1Rest 45 secondsDumbbell Plank Rows x 12-16 repsRest 45 secondsSupine Leg Raises x 6-8 reps @ 3010Rest 45 secondsB. Complete as many reps as possible in 7 minutes of:3 Thrusters (Dumbbell or Barbell)3 Strict Pull-Ups6 Thrusters6 Strict Pull-Ups9 Thrusters9 Strict Pull-Ups12 Thrusters12 Strict Pull-Ups15 Thrusters15 Strict Pull-Ups....and so on

"PERFORMANCE"

A. Six sets of:Back SquatSet 1 – 3 reps @ 75-80%Set 2 – 2 reps @ 80-85%Set 3 – 1 rep @ 85-90%Set 4 – 3 reps @ 80-85%Set 5 – 2 reps @ 85-90%Set 6 – 1 rep @ 90-95%Rest 3 minutes between setsB. “CrossFit Games Open Event 11.6 & 12.5”Complete as many reps as possible in 7 minutes following the rep scheme below:3 Thrusters (100/65 lbs)3 Chest-to-Bar Pull-Ups6 Thrusters6 Chest-to-Bar Pull-Ups9 Thrusters9 Chest-to-Bar Pull-Ups12 Thrusters12 Chest-to-Bar Pull-Ups15 Thrusters15 Chest-to-Bar Pull-Ups18 Thrusters18 Chest-to-Bar Pull-Ups21 Thrusters21 Chest-to-Bar Pull-UpsIf you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

40 Minute AMRAP:20 Calorie Row20 Calorie Bike20 Calorie Ski