Mon Nov 24 - Mon Dec 1

Reminder CrossFit Athletes, I (Ryan) am away for a week so there may/will be some schedule adjustments.  Sorry if this has inconvenienced anyone, but let's thank all the Coach's who have stepped up to help out...you guys rock!  I am posting the full week of WOD's now.  See you all in just over a week:)

Coach Ryan

 

MONDAY

Strength/Skill: EMOTM 6mins

5 Strict Press
5 HR Push ups

Met Con: "Death by Squat Clean" e.g. min 1=1 rep, min 2 = 2 reps, ....etc

1 Squat Clean 135/95
EMOTM add 1 additional squat clean until you can no longer finish the reps for that minute!
2min AMRAP of DU's as soon as your eliminated

TUESDAY

Strength/Skill: EMOTM 8mins

Beginner- 3 TTB + 15 DU's
Advanced- 6 TTB + 30 DU's

Met Con: 12min AMRAP

10 Deadlift 225/155
10 Bar Facing Burpees

WEDNESDAY

Strength/Skill: EMOTM 6mins

Odd- 5 Front Squats
Even- Plank

Met Con: 10-20-30

Burpee Box Jumps
Push Press 95/65

THURSDAY

Strength/Skill: E(other)MOTM 10mins

1 Deadlift + 1 Hang Clean + 2 Hang Squat Clean + 2 Jerks

Met Con: "CrossFit Disco" 10,9,8,7,6.....2,1

Power Cleans 135/95
Pull ups

FRIDAY

Strength/Skill: EMOTM 6mins

Odd- Strict Pull ups 3-10reps
Even- Ring Dips 3-10reps

Met Con: For Time

100 Wall Ball (every time you break the set you have to do 5 burpees)
50 OH Walking 45/25 (5 burpees every time you break the set)
25 Power Snatch 95/65 (5 burpees every time you break the set)

MONDAY

Strength/Skill: EMOTM 6mins

5 Deadlift

Met Con: 15min Amrap

2,4,6,8,10......... Thrusters 95/65
1 Plate Push (down & back) between each set of Thrusters