Wednesday, November 13, 2019

Image: Last years Turducken Stations!

CrossFit

Performance

Every 90 sec for 5 sets:
2 Squat Snatch (drop and reset between reps)

12 min AMRAP:
12 Pistols, Alt Legs
9 Burpees
3 Squat Snatches 175/125

Intermediate

Every 90 sec for 5 sets:
2 Squat Snatch (drop and reset between reps)

12 min AMRAP:
12 Assisted Pistols, Alt Legs
9 Burpees
3 Squat Snatches 115/75

Fitness

7 min AMRAP:
6 Squat Snatch or 10 DB Snatch
150m Run
15 sec Side Plank per side

12 min AMRAP:
15 Air Squats
9 Burpees
6 Squat Snatches 45/35 or 10 DB Snatch 35/20

Resolution Burn

Every 4min for 16min, complete:
20 DB Bent Over Rows
20 DB Floor Press
20 DB Tricep Extension
20 Tall Plank Shoulder Taps

AMRAP in 12min of:
300m Row
15 DB Clean and Jerk
15 Ring Rows

Resolution30

EMOM for 12min, alt between:
200m Row
16 DB Step Ups, 8ea leg
16 DB Push Press

AMRAP in 5min of:
15 Jumping Pull-Ups
15 Sit-Ups
*Goal is a sprint 4-5 Rounds (30sec/exercise)

A TRAINING EXPERIENCE LIKE NO OTHER

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