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November 2017

Friday 12.1.17

By WODNo Comments
Weightlifting:
Paused Back Squat (3RM +5# from 11/24)
Drop Sets:
95% x3 reps
90% x3-6 reps
 
Metcon (Time)
21-15-9
Cal Assault Bike
Burpee Box Jump Overs (24/20″) Open Standard
November 30, 2017

Thursday 11.30.17

By WODNo Comments
Metcon (Time)
60 Cal Row
50 Wall Balls
40 Toes To Bar
30 Alternating KB Push Press (53/35#)
immediately into 2 rounds of:
10 Muscle Ups
100′ Sandbag Carry (100/70#)

 
CRX: 70/53#, 150/100#
Score = Total Time
November 29, 2017

Wednesday 11.29.17

By WODNo Comments

Weightlifting:
1 Hang Snatch + 2 Overhead Squats + 1 TnG Snatch (full)

Every :90 x 7 
Build to max for the complex.

Metcon:
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

November 28, 2017

Monday 11.27.17

By WODNo Comments
Deadlift Cycle Week 8
Accessory:
4 Rounds
8R/8L Renegade Rows w/ Pushup
8 Glute Bridge to Leg Curl (5 sec eccentric, add weight)
:30 L-Hang
 
Metcon (Time)
4 Rounds
5 Power Cleans (105/70#)
10 Thrusters
15 Pullups

 

November 26, 2017

Partner Saturday!

By WODNo Comments
Alternate full rounds with your partner.
Rest 2 minutes rest between sections.
 
Metcon (AMRAP – Reps)

From 0:00-8:00:
10 Cal Row
15 Wall Balls (20/14#)

Score = Total Reps
 
Metcon (AMRAP – Reps)

From 10:01-18:00
5 DB Burpee Power Cleans (50/35#)
10 DB Step Ups (20″)

Score = Total Reps
 
Metcon (AMRAP – Reps)

From 20:01-28:00:
Max Cal Assault Bike
*Switch every 20 Situps + 20 Double Unders

Score = Total Cals
November 24, 2017

Friday 11.24.17

By WODNo Comments
Today’s Schedule:
7am CrossFit
8am CF Lite
9:30am CrossFit
10:30-12:30 Open Gym
 
Weightlifting:
Paused Back Squat (3RM (+5# from 11/17))
Drop Sets:
95% x3
90% x3+ (limit to 6)
 
Metcon:
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of: 
Bodyweight Bench Press  
Pull-ups
November 23, 2017

11.23.17 – Happy Thanksgiving!

By WODNo Comments
CrossFit – 8am and 9:30am
Partner Relay – 5 Rounds Each:
400m Run
12 Deadlifts (155/105#)
9 Hang Power Cleans
6 Push Jerks
then:
50 Burpees Over Bar
 
CrossFit Lite – 8am and 9:30am
Partner Relay – 5 Rounds Each:
400m Run
12 Ground to Overhead w/ Plate
9 Overhead Lunges
6/6 Russian Twists
then:
50 Burpees To Plate
November 22, 2017

Wednesday 11.22.17

By WODNo Comments
Gymnastics:
EMOM12
1st – 30′ HS Walk
2nd – 5R/5L Pistols (weighted if possible)
3rd – 7 Strict Toes to Bar
 
Metcon (Time)
1K Row
50 Wall Balls

-rest 4 minutes

100 Kettlebell Swings (53/35#)
50 HSPU

 
20 Minute Cap
November 21, 2017

LOCATION
702 8th Ave, Belmar, NJ

CONTACT
info@crossfitspeakeasy.com
(908) 452-1345