CrossFit – Fri, Nov 28
Save the date! Certus Xmas party Sat. 12/13Thanksgiving/ Black Friday Schedule: 7:00AM, 8:30AM, 10:00AM classes. Gym closes after last class is finished.
Performance
Hang Snatch (3 Reps every 1:30 x 4 Sets)
Fitness
Russian KBS (12 Reps every 1:30 x 4 Sets)
Coach’s Notes: These will be banded. Work fast hip drive.
Performance Option (AMRAP – Rounds and Reps)
4 Sets:
AMRAPx2:00
12 Deadlifts
12 Kipping Handstand Push-ups
6 Hang Power Cleans
6 Strict Handstand Push-ups
Men’s Rx: 155#
Women’s Rx: 105#
Rest 2:00 between AMRAPs
*Start from where you left off after each AMRAP
Fitness Option (AMRAP – Rounds and Reps)
4 Sets:
AMRAPx2:00
12 Double DB Deadlifts
12 Hand Release Push-ups
6 Double DB Hang Power Cleans
6 Double DB Push Press
Men’s Rx: 50# DB/hand
Women’s Rx: 35# DB/hand
Rest 2:00 between AMRAPs
*Start from where you left off after each AMRAP
Coach’s Notes: Start at 6-7 RPE and build to 8-9 RPE. No dropping. Hold onto the bar for all 3 reps.