Wednesday November 28th

CrossFit Boathouse – CrossFit

Prep/Skill

roll out t spine

shoulders

lats

it bands

quads

Warm-up

3 Rounds

10 pvc deadlifts

10 pvc shoulder to overhead

10 pvc back squats

10 pvc pass throughs

Metcon

Metcon (No Measure)

EMOM 20

Odd: 10 Push Jerks (135/95)

Even: 15 Wall Balls (20/14)

Rx+ 12 Jerks, 18 Wall Balls

L3: (115/75)

L2: (95/65) (14/10)

L1: 8 push jerks (75/55) 10 wall balls (14/10)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10/7 Cal Assault Bike

10 Pull-ups

Rx+ 3 muscle ups

L3: 8/6 cals 8 pull ups

L2: 8/6 cals 8 assisted pull ups

L1: 7/5 cals 8 jumping pull ups

CrossFit Boathouse – CrossFit

shoulder prep

Y – T – W

warm up dumbbell snatch

3 Rounds

200m jog

5 inch worms

6 dumbbell snatches (light warming up to workout weight)

5 sets of 5 reps climbing in weight

In between each set complete 20 heavy Russian KBS (try something you haven’t tried before!)

AMRAP 2

12/9 cal assault bike

8 alternating dumbbell snatch (70/50)

max toes to bar in remaining time

Rest 1 minute

x 5 rounds

score is toes to bar only

Move quickly! You should have about 1 minute on the toes to bar – scale as needed

Rx+ 10 alternating dumbbell snatches

L3: (55/35), 10/8 cals, 6 db snatch

L2: (40/25), 8/6 cals, 6 db snatch

L1: (35/15), 7/5 cals, 4 db snatch

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