Sunday, November 20 - Saturday, November 26

Sunday, November 20 - No Class

 

Monday, November 21

Mobility: Movement Prep

Strength: Front Squat

  • Establish a 1 Rep Max (compare to 8/8/16)

WOD: "Death By"

  • Cluster (63/95)

*Once you can no longer complete the required # of reps in that minute, perform 5 reps every minute, on the minute until all athletes are done.

 

Tuesday, November 22

WOD: 7 Rounds for Time

"Adrian"

  • 3 Forward Rolls (view here) or 3 Candlesticks
  • 5 Wall Climbs
  • 7 Toes to Bar
  • 9 High Box Jump (24"/30")

*25 minute HARD time cap.

 

Wednesday, November 23

Strength: 10 Minute MOMO

Push Jerk

  • 2 reps at 80-85% of 1 Rep Max

WOD: 15 Minute AMRAP

  • 2 Bar Muscle-Up
  • 4 Snatch (93/135)
  • 6 Bar-Facing Burpee
  • 4 Bar Muscle-Up
  • 6 Snatch (93/135)
  • 8 Bar-Facing Burpee
  • 6 Bar Muscle-Up
  • 8 Snatch (93/135)
  • 10 Bar-Facing Burpee

Olympic Lifting - 6:00PM

  • SOTS Press - 3x3
  • Snatch Deadlift + Snatch from Hip + Snatch from above the Knee - 5 sets at 65-70%
  • Snatch Pull Down - 3x2

Accessory Work

  • Back Squat - 1x8 at 65%; 1x8 at 70%; 1x6 at 80%; 1x6 at 80%
  • Font Squat - 1x5 at 70%, 1x5 at 75%; 1x5 at 80%; 1x5 at 85%
  • Hollow Rocks - 3x12

 

Thursday, November 24 - Thanksgiving Day
Join us for "WODdle Before you Gobble" at CrossFit Eden Prairie at 8:30AM or 9:30AM and CrossFit Prior Lake at 8:30AM (all other classes are cancelled). The workout will be a CrossFit Bootcamp style and members, friends and family are welcome. Standard drop-in fees apply for non-members. The more the merrier!

 

Friday, November 25 - CrossFit Class at 9:30AM Only!

Strength: 5 Rounds

  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Tuck-Ups (view here)
  • 10 sec. Hollow Hold

WOD: Ladder For Time (compare to 8/9/16)

50-40-30-20-10

  • KB Swings (35/55)
  • Double Unders

 

Saturday, November 26 - Regular Class Schedule

WOD: 21 Minute EMOM

Minute 1:

  • 15 Wall Balls (14/20)

Minute 2:

  • 8 Shuttle Sprints

Minute 3:

  • 12 Box Jump Overs (20"/24") 
Posted on November 20, 2016 .