Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
21 deadlifts (225/155)
21 HSPU
15 cleans (135/95)
15 wall ball (20/14)
9 deadlifts
9 strict HSPU
1k row



Saturday preview:
A.
Back squat
4 x 10 03X1

B.
In teams of 2:
Alt 500m row to accumulate 3k
accumulate 150 wall ball (20/14)





** 9:00am ONLY**

A.
In teams of 2 w/1 partner working at a time:
AMRAP 36 min
200m row
40 double unders
200m ski
20 thrusters (45/35)
20 kb swings (53/35)
20 OHS
20 med ball cleans (20/14)
20 OHP


Friday preview:
**Classes at 8:30 & 9:30am ONLY**

A.
21 deadlifts (225/155)
21 HSPU
15 cleans (135/95)
15 wall ball (20/14)
9 deadlifts
9 strict HSPU
1k row





**Normal Schedule thru 5:30pm class.  No 6:30pm class today.**

A.

EMOM 5 min
6 med ball clean/WB

B.
In 16 min build to a heavy jerk

C.
500m ski for time


Thanksgiving Day preview:
*** 9:00am ONLY

A.
In teams of 2 w/1 partner working at a time:
AMRAP 36 min
200m row
40 double unders
200m ski
20 thrusters (45/35)
20 kb swings (53/35)
20 OHS
20 med ball cleans (20/14)
20 OHP





A.
EMOM 8 min
6 UB CTB pu
EMOM 8 min
10 wall ball (20/14)
EMOM 8 min
6 OTB jump (31/27)
EMOM 8 min
15 burpee to 6" target



Wednesday preview:
**Normal Schedule thru 5:30pm class.  No 6:30pm class today.**

A.
EMOM 5 min
6 med ball clean/WB

B.
In 16 min build to a heavy jerk

C.
500m ski for time





A.
In 20 min build to a heavy clean

B.
4 sets
Clean cluster
2.2.1

C.
Optional cashout
240 sec FLR



Tuesday preview:
A.
EMOM 8 min
6 UB CTB pu
EMOM 8 min
10 wall ball (20/14)
EMOM 8 min
6 OTB jump (31/27)
EMOM 8 min
15 burpee to 6" target





Mobility 4:00pm

Monday preview:
A.
In 20 min build to a heavy clean

B.
4 sets
Clean cluster
2.2.1

C.
Optional cashout
240 sec FLR





A.
In 16 min build to a heavy deadlift

B.
In teams of 2 w/1 partner working at a time:
3 rds
50 kb swings (62/44)
40 burpee OTB jumps (20)
30 goblet squats


Sunday preview:
Mobility 4:00pm





A.
In teams of 2 w/partners alt movements:
AMRAP 26 min
500m row
20 wall ball (20/14)
20 GHD su
2 TGU alt arm (62/44)
20 med ball cleans


Saturday preview:
A.
In 16 min build to a heavy deadlift

B.
In teams of 2 w/1 partner working at a time:
3 rds
50 kb swings (62/44)
40 burpee OTB jumps (20)
30 goblet squats





A.
5 rds
HPS, Snatch, 2 x OHS

B.
20 min skill session

C.
Optional cashout
150 sec HS hold


Friday preview:
A.
In teams of 2 w/partners alt movements:
AMRAP 26 min
500m row
20 wall ball (20/14)
20 GHD su
2 TGU alt arm (62/44)
20 med ball cleans





A.
"Linchpin Test 2"
3 rds
5 ring muscle-ups
10 cleans (135/95)
20 box jumps (24/20)

*courtesy of CrossFit Linchpin


Thursday preview:
A.
5 rds
HPS, Snatch, 2 x OHS

B.
20 min skill session

C.
Optional cashout
150 sec HS hold





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