Monday 11/25

Pull up progression...Levels 1,2 or 3

WOD....

5 pull ups

10 push ups

15 air squats

5 clean and jerks 155/115

15 min amrap!

11/18....squats & ANNIE

Skill work - front AND back squats

5 sets

4 front squats

8 back squats same weight

-increasing weights each set

Then......

Benchmark ANNIE

50-40-30-20-10

Double under

Sit ups

(Double singles)

Hang cleans and more cleans!

Skillwork - Heavy Hang Clean 

10 min EMOM

3 reps each min....185/135

Then.....

Power cleans  12-9-6

Box jumps      21-15-9

Burpees.         12-9-6

Running inside again!!

2 min of each movement counting tot reps....rest 4 min...repeat....& maintain! 

Running laps around outside comes

Dumbbell snatch 35/20

Toes 2 Bar

Curtis P's 95/65

Wednesday 11/6

Big 5-55

10-1 ladder down of:

Deadlift 225/154

Walking lunges (per leg)

SDHP 53/35

Box jumps 24"/20"

HSPU

Sub handstand holds for descending time or inch worms rep for rep

 

1 year anniversary wod!!! (At the new and bigger box!)

365 days of pure heart and soul poured into a great community of dedicated athletes! Thank you for continuing and starting your fitness journey with CROSSFIT 180!!

36:50 min AMRAP

36 of......(one of these movements per round)

Wall ball

Kb

Pull

Ups

Toes 2 bar

Slams

65 dubs or singles

3 burpees

6 snatch 115/75

5 burpees

If you complete all 6 rounds before the time is up, repeat your favorite movement(s).....also, after completing a round, rest til top of next min before starting another round!

3..2...1...GO!!