CrossFit Peachtree

WORKOUT OF THE DAY

Friday - November 21, 2014

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A. 5 Sets
7 Unbroken Squat Clean Thrusters – Heavy as possible.
15 Box Jumps 24/20
Row 200m
- Rest 2 Min

B. 3 Sets
Max UB Wall Balls
-Rest 90 Seconds

Wednesday - November 19, 2014

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A. 1×20 back squat @ 60% 1rm

B. 15 Min AMRAP
200m Run
10 Burpees
7 Power Cleans 135/95

Core Wod
3 rounds
12-15 strict ttb
90sec side plank
90sec side plank other side

Tuesday - November 18, 2014

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A1. 5×2 snatch grip push press + snatch balance + ohs. – go through the complex twice without dropping bar
-rest 90sec
A2. 5x ME UB strict hspu
-rest 90sec

B. 12 Min AMRAP
50 Push Press 95/65
50 Ball Slams
50 Pull Ups

Monday - November 17, 2014

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A1. 5×3 Paused back squats. Work up to 3rm.
-Rest 60 Seconds
A2. 5×3 weighted strict pullups – Heaviest possible
-Rest 2 – 3 Min between Sets

B. For Time
21-15-9
Deadlift 185/115 (Flash Fingers)
Hand Release Push Ups
Wall Balls 20/14

C. Core Wod- done on your own to the side after class

3rounds
1min max weighted unanchored situps
90sec spiderman plank
1min hollow rock

Friday - November 14, 2014

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A. Every 3 Min for 18 Min
2 Front Squat + 2 Jerks

B. 3 Rounds
8 Split Snatch
7 Bar Muscle Ups
400m Run

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