Monday
Strength/Skill
7min EMOM
Min 1: 3 Squat Snatches, pick load
Min 2: 2 Squat Snatches, pick load
Min 3-7: 1 Squat Snatch, pick load
Every 1 min for 7 mins.
Rx
AMRAP 12:
20 DB front-rack walking lunges (35/50 lb)
6 Snatches, 115/85 lbs
– Use two dumbbells.
Intermediate
AMRAP 12:
20 DB front-rack walking lunges (20/35 lb)
6 Snatches, 95/65 lbs
– Use two dumbbells.
Beginner
AMRAP 12:
12 DB front-rack walking lunges (15/20 lb)
6 Hang Snatches, 45/35 lbs
– Use two dumbbells.
Tuesday
Skill Work
Pre-workout skill
EMOM 6:
Min 1: Single-arm KB suitcase carry, right arm (100 ft)
Min 2: Single-arm KB suitcase carry, left arm (100 ft)
Rx
For time:
30-20-10-20-30
KB swings (35/53 lb)
15-10-5-10-15
Deficit handstand push-ups
– Hands on 25/45-lb plates.
Score: Total time
Intermediate
For time:
20-15-10-15-20
KB swings (35/53 lb)
15-10-5-10-15
Handstand push-ups
Score: Total time
Beginner
15-10-5-10-15 reps for time:
KB swings (12/18 lb)
Shoulder presses (45/33 lb)
Score: Total time
Wednesday
Heavy Day
Rx
Every 5:00 for 7 sets:
3 power cleans
2 hang power cleans
– Build in load each set.
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
Thursday
Happy Thanksgiving!
This is our annual Thanksgiving 5K hike/run up around the mountain at WildFire CrossFit!
8am start!
Friday
**Holiday Schedule **
Skill Work
Pre-workout accessory
On an 8:00 clock:
Work up to a heavy set of 3 weighted pull-ups
Rx
For time:
2,000-m row
50 burpee pull-ups
– Place the pull-up bar 6 in above your reach when your arms are extended overhead.
Score: Total time
Intermediate
For time:
2,000-m row
35 burpee pull-ups
– Place the pull-up bar at your fingertips when your arms are extended overhead.
Score: Total time
Beginner
For time:
1,000-m row
20 up-downs + 20 ring rows
Score: Total time
.png)
