CrossFit – Mon, Nov 27

Announcements

Don’t Forget! This Friday 12/1 @ 7:30 PM Friendsgiving potluck at the gym. Bring a dish and some drinks, and let’s celebrate!

CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. General

1 minute of movement for each of the following movements:

– Burpees

– Jump rope

– Plate ground to overhead

– Plate squats

B. Specific, Weightlifting Drills

– Tall muscle clean

– Strict press

– Tall power clean

– Push press

– Tall squat clean

– Push Jerk

—

– Tempo clean and jerk

C. Specific, Metcon

With working load

– 4 Burpee deadlifts

– 4 Box jumps

– 4 KBS

Clean and Jerk (6 Sets, ascending in weight

30 Double unders
2 Clean and Jerk @ 60-80%
)

TC: 15 minutes

Score: Weight

Intermediate

As written

Metcon (AMRAP – Rounds and Reps)

Amrap 12 minutes

12 Burpee DB Deadlift @2×50/35

12 Box jump @24/20″

12 KB Swing @32/24 Kg
Score: Rounds & REps

KG: 25/15

Intermediate

12 Burpee DB Deadlift @2×35/25

12 Box jump @24/20″

12 KB Swing @24/16 Kg

Accessory / Extra (No Measure)

100 Hollow rocks

50 V-ups