Monday, 11-28-16

A – Starts at Ten minutes past the hour. The WOD takes an entire hour. W.O.D. A. Take 15-20 minutes, not more, to establish a 1-RM Snatch B. Take 15 minutes, not more, to establish a 1-RM Clean & Jerk Rest 5- 10 minutes after session B, and then… C. Against an 8-minute running clock,…

No 5am class. CM delayed start. With running clock: 0:00-10:00 3 rd 4 Power Clean 155/115 4 Front Squat 4 Shoulder to Overhead 10:00-25:00 2 rd 100 D/U 40 Sit Up 30 OHS 115/85 40 Sit up 100 D/U 25:00-35:00 AMRAP 5 DB Thruster 35/25 5 KBS 70/53 10 DB Snatch 35/25

6 & 7PM classes cancelled tonight, roads are bad!!! Strength/Skill: 4X3 Push Jerks The Chelsea WOD Challenge yourself to complete all 30 rounds and if not, work your way up to that! On The Minute Every Minute For 30 Minutes 5 Pull Ups 10 Push Ups 15 Squats

Skill – Pistols CROSSFIT WOD: 20 min AMRAP: 5 ring pushups 10 OHS 95/65 15 Kb swings 55/35

Every 1:30 for 8 sets (12min) 1 Heaving Snatch Balance + 2 OHS + 1 Power Snatch Inceasing weight 5 RFT 15 Power Snatch 75/55 21/15 Cal Row *13 min Cap* 3 Giant Sets: 12 Single Arm Dumbbell Press 12 Single Arm Dumbbell Row Rest 1:30 between sets. Test yourself — Accumulate 1:30 in an…

Warm up: 2rd at easy pace 200m Run 15 Walking Lunge 10 Sit Up 20 Min to Complete: 4 x 10 Single Arm Bench (each arm) 4 x 10 half kneeling single arm DB press (each arm) 4 x 8 DB Flys 4 x 12 Up Right Rows 15 min AMRAP 10 DB Deadlift 50/35…