Sunday, November 17, 2024

Sunday

 


Sunday

From CrossFit Southie

 Strength: 8 minutes to find heaviest weight of the following complex.

     1 clean

     1 front squat

     1 shoulder to overhead 

     1 hang squat clean

     1 shoulder to overhead 

Metcon (pick one)

     



Saturday, November 16, 2024

Saturday

 Conditioning: AMRAP-20

5 Powercleans (115/155)

10 burpees 

15 wallballs


 EMOM-12

Min 1- 12 goblet squats

Min 2- 6 powercleans (135/95)

Min 3- 50 dubs


Finisher: partner row 1600 meters

Non-rowing partner hold BB (115/75)

Rx- front rack hold

Scaled- deadlift hold




Thursday, November 14, 2024