Monday, 12/10/2018 A. Power Clean and Power Jerk Squat Clean and Split Jerk 5 @ 40% 5 @ 50% 5 @ 60% “Cindy” AMPRAP in 20 minutes of: 5 Pull Ups 10 Push Ups 15 Air Squats Ninja: Same Bonus: Five sets of: 90 seconds of Rowing (for Calories) 30 seconds of Rest 90 seconds of Kettlebell Swings (for max reps) 30 seconds of Rest 90 seconds of Assault Bike (for Calories) 30 seconds of
Monday, 12/3/2018 A. Power Clean + Power Jerk Squat Clean + Split Jerk 5 @ 75% of 90% 3 @ 85% of 90% 2 @ 95% of 90% B. “Jackie” 1000 Meter Row 50 Thrusters (35/45) 30 Pull-Ups Ninja: For time: Row 1000 Meters 20 Burpees 40 Thrusters (35/45) Bonus: Four sets of: Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Push-Ups x 10-15 reps @ 20X1 Rest 45 seconds Dumbbell Reverse Lunge x
Monday, 11/26/2018 A. 1 Power Clean + 1 Power Jerk 1 Squat Clean + 1 Split Jerk 3 @ 70% of 90% 3 @ 80% of 90% 3 @ 90% of 90% B. For time: 500 Meter Row then, 5 rounds of: 10 Goblet Squats (16/24) 10 Toes to Bar then, 500 Meter Row Ninja: Same, with high knees instead of t2b Bonus: Four sets of: Power Snatch x 1 reps @ 75-80% Followed by…
Schedule Alert Thursday: Closed for Thanks Giving. (CrossFit Terra Nova will have one workout at 9 am on Thursday) Friday: One class at 9:30 Saturday: Regular Schedule Monday, 11/19/2018 A. Complex of 1 Power Clean and Power Jerk + 1 Squat Clean and Split Jerk (Drop the bar and reset after the jerks) (Calculate 90% of your 1 RM Clean and Jerk) This will be the number you use for percentage progressions 65% x 5
Monday, 11/12/2018 A. Back Squat Take 30 minutes to warm up and find a new 1 RM B. EMOM for 15 minutes: 3 Power Snatches (75/115) 6 Burpees Ninja: EMOM for 15 minutes: 5 Burpees 10 Kettlebell *Adjust reps as needed in order to complete the set in 50 seconds Bonus: Four sets of: Hang Snatch x 2 reps @ 75-80% ———- Tuesday, 11/13/2018 A. Bench Press Take 30 minutes to warm up and find