FridayStrength - Push Press + Push Jerk + Jerk 5 Sets3 Push Press + 2 Push Jerk + 1 Split Jerk @6/10 RPE*Rest 2 minutes between sets. -then- "Crossfit Games:...
Programming for Week (Nov 11 – 16)
????Programming for Week of Nov 11th – 16th????
???? Jessica has some special stuff planned for our IHCF family coming up over the next 1.5 months! Keep an eye out for FB Events, in-house signup sheets, and emails!
????Monday????
????Single-arm Press
12 minutes
Build to a heavy
3-5 reps (ea/s)
????“Tiger Balm”
For Total Reps
50 sec on/
10 sec transition
A) Strict HSPU
B) L-Sit
C) Pistols
x 2
Rest 1 min
50 sec on/
10 sec transition
A) Pushups
B) Situps
C) Airsquats
x 2
????Tuesday????
????Powerclean
10 minutes
1 rep every 30 sec
????“Relay Station”
at 0:00 & 10:00
4 min AMRAP
6 TtB
9 Box Jumps 24/20
12 Wallball 20/14
at 5:00 & 15:00
4 min
500m Row
AMRAP Burpee
over Rower
????Wednesday????
????Box Step-up
12 minutes
5 x 5 (ea/s)
w/Dbs in Hand
Building
????“Canned Soup”
12 min AMRAP
10 Kb Snatch 53/35
10 Kb Front Rack
Lunges
150m Shuttle Run
10 KB Snatch
10 Kb Front Rack
Lunges
150m Shuttle Run
????Thursday????
????“Sled Dog”
40 min AMRAP
In Any Order
200m Farmers Carry
53/35
800m Running
1k Rowing
100m Sled Push
light weight
50/35 cal Airbike
200 Doubleunders
????Friday????
????CFG Open WoD 18.5
AMRAP in 7 minutes
3-6-9-12-15-…etc
• Thrusters 100/65
• CtB Pullups
????Core Finisher
5 Rounds For Quality
12 Supine Leg Raises
30 sec Hollow Rock
12 Kb Deadbug (ea/s)
30 sec Hollow Rock
????Saturday????
????“Maglev”
In Partners
4 min AMRAP
12 Deadlifts 275/185
24 Bar-facing Burpees
48 Doubleunders
Rest 1:00
x 5
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Let’s have some fun this week!
