Tuesday

18
Nov

Tuesday

Announcements

Skill Preview – 11/17 – 11/23
Monday – Kettle Bell complex
Tuesday – TESTING – CrossFit total
Wednesday – Gymnastics
Thursday – Conditioning
Friday – CrossFit Open 20.7
Saturday – McNeil Fundraiser WOD
Sunday – Burn/Rowing/Hyrox

Wells Street Fitness – NC45

View Public Whiteboard

Warm-up

Warm-up (No Measure)

16 SETS (:20 ON/ :10 OFF)*

1 – Mountain Climbers

2 – Up-Downs

3 – Air Squats

4 – Good Morning

*Alternate movements each set for a total of 4 sets at each movement.

Strength

Metcon (Weight)

EVERY 1:30 FOR 7 SETS

1 High Hang Power Clean

+

2 Pausing Hang Power Clean*

+

2 Front Squats

*Pause for :02 above the knee then continue the lift.
Score is heaviest weight of the complex

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

7 Hang Power Cleans (95/65)

7 Burpees Over Bar