Announcements

THANKSGIVING SCHEDULE: Wednesday: Normal Schedule, Thanksgiving: 6:45am, 8am, Friday: No Classes

JOGGERS AND SWEATERS: Order form is onthe coaches deskat the gym.

CrossFit Modern – CrossFit

View Public Whiteboard

Warm Up (No Measure)

General:

4 Min Row/Bike or 1000m Run

2 Rounds

7-10 Pass Through

7/7 SA Press

10 Alt Jump Lunge

Specific: Split Jerk

Foot Work

Split Press

Tall Jerk

Split Jerk

Weightlifting

Split Jerk

Every 1:20 x6

2 Split Jerk

-Pause in Dip and Receiving Position

-Use the same weight for all sets

-We did this last week, go heavier, or dial in the

technique

Metcon

3 x AMRAP 5 (AMRAP – Rounds and Reps)

20 Goblet Squat 35/25lb

20 Ab Mat sit-up

20/16 Cal Row

-Rest 3 Min between amraps

Scaled:

20 Goblet Squat – Light weight or Air Squat

20 Ab Mat Sit ups

20/16 Cal Row

Rx+:

20 Goblet Squats 50/35

20 Ab Mat Sit Ups

15/10 Cal Bike
– start where you left off