Ballston CrossFit » Monday, December 2, 2019

Monday, December 2, 2019

WODs
Events
MondayBack Squats + Lunges
TuesdayHang Power CleansInjury Assessments w/ Airrosti (5:15 pm)
Core Blast (6:45 pm)
Free Beginner CrossFit Class (7:45 pm)
WednesdayLong Strength EMOM
ThursdayDeadlifts
FridayBench Press + Pendlay Row
SaturdayLong Cardio EMOM
SundayStrict PressHomeless Hope Winter Event (8:00 am)
Yoga (10:00 am)
Faith & Fitness (3:30 pm)

Strength:

E2MOM 20
1: 10 Back Squats @ 60 – 65%
2: 10 Back Rack Lunges @ 45-50%

Back rack lunge weight based on 1RM back squat.

Conditioning:

21 – 15 – 9
Power Snatch (75/55)
Burpees Over the Bar

Cash Out: 25/20 Calorie Skierg (Fx: 20/15)

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