231105 - 231111

 WODs 11/5-11/11

Week 6. Reload. One RM test next week.

Monday:

We are entering the final week of the KISS weightlifting program. Next week we will retest all three lifts.

Strength:

Power Clean

3 x 3 reps @ 65%, 70%, 75%

Back Squat

3 x 3 reps @ 65%, 70%, 75%

WOD:

9 minute AMRAP

5 Hang Power Cleans (95/65)

3 Ring Muscle-ups

Tuesday:

Strength:

Shoulder Press

3 x 3 reps @65%, 70%, 75%

WOD:

5 Rounds For Time:

Row, 15 Calories

30 Double-unders

Wednesday:

Strength:

Power Clean

3 x 3 reps @ 65%, 70%, 75%

Back Squat

3 x 3 reps @ 65%, 70%, 75%

Rest 2 minutes between sets.

WOD:

For Time:

10-8-6-4-2 rep rounds

Thrusters (95/65)

Lateral Burpee Over Barbell

Thursday:

Shoulder Press

3 x 3 reps @65%, 70%, 75%

WOD:

Air Bike, 3000 Meters

3 Rounds of Barbara*

Air Bike, 3000 Meters

*1 round of Barabra:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

Friday:

Strength:

Power Clean

3 x 3 reps @ 65%, 70%, 75%

Back Squat

3 x 3 reps @ 65%, 70%, 75%

Rest 2 minutes between sets.

WOD:

3 rounds:

2 minutes, Max Rep Double-unders

Rest 2 minutes

Saturday:

CLOSED. This morning’s CrossFit class has been canceled.