CrossFit – Wed, Nov 23
Certus Christmas Party 12/10/22
Glow Party theme
Glow Party theme
Performance
Squat Clean and Jerk (5 Sets: 1.1)
Fitness
Metcon (Weight)
5 Sets:
1 KB Complex:
8 Russian KBS + 8 Goblet Reverse Lunges
*Go heavier than last week
Performance
Metcon (3 Rounds for reps)
Complete a round every 5:00 x 3 Sets:
5 Power Snatch (135/95)
10 Toes to Bar
5 Clean and Jerks (135/95)
10 Pull-ups
Coach’s Notes: Record the time it takes to complete each round.
Fitness
Metcon (3 Rounds for reps)
Complete a round every 5:00 x 3 Sets:
8 Double DB Snatch
12 V-ups or Tuck-ups
8 Double DB Clean and Jerk
12 Ring Rows
Coach’s Notes: Rest :15 between reps. 2:00 between sets. Keep these sets between 75-85% of 1RM.