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:

5 Min Row/Bike or 1200m Run

Specific: Snatch

w/PVC

Foot Work

Turnover

Scarecrow

w/BB

Muscle Snatch

Tall Snatch

Low Hang Power Snatch

Weightlifting

Power Snatch

Every :45 x15

1 Power Snatch

-Use a weight between 65% and 80%

-These should be challenging but done with

quality

-Use the same weight for all sets

Metcon

Amrap 16 (AMRAP – Rounds and Reps)

Rx:

3 Deadlift 225/155lb

6/3 Strict Pull up

12 DB Floor Press 35/25lb

24 Alt DB Lunge 1×35/25lb

Scaled:

10 KB Deadlift or Light BB

10 Ring Row

20 DB Floor Press Light – Moderate

20 BW Lunges

Rx+:

3 Deadlift 315/225lb

6/3 Bar Muscle-up

12 DB Floor Press 50/35lb

24 Pistol