CrossFit, Sweat and HIBB WODs Sat Nov 23rd 2019


We are being tented over thanksgiving so the gym will be closed for a few days. Please check our instagram during that time as our coaches may be doing workouts at various outdoor locations on those days you can join in on (beach, track, park…) Fun!
New meal prep company on the block! Use code CrossFitPB to get 15% off! Click the photo to check out their site.
Lower body CARs coming at cha! Click the photo to get registered, you don’t want to miss this one!

CrossFit:

A.) Partner workout (only 1 person works at a time) For Time:

2 Rounds:
50 Cal Row
25 Snatches 135/95

2 Rounds:
400m Run (100m intervals)
25 Clean and Jerks 135/95

2 Rounds:
50 Cal Assault Bike
25 Thrusters 135/95
*No rest between sections. This is going to be a spicy one!
Make this heavy or it won’t be that challenging. Scale to 115/75 or 95/65 if needed.

 

Cool Down:

Walk 200m then:

At least 1 min each side
Pigeon pose: 1 min each leg

Sweat:

For Time:
400m Run
90 Double Unders
400m Run
80 Air Squats
400m Run
70 DB Push Press 45/30s
400m Run
60 Alt. DB Lunges 45/30s
400m Run
50 Alt. DB Snatches 45/30
400m Run
40 Toes-To-Bar
400m Run
30 DB Power Cleans 45/30s
400m Run
20 Burpee Deadlifts 45/30s
*Did someone say cardio day ?! Have Fun 🙂
*ADV is 50/35s

 

HIBB:

A.) 4 Sets
10 reps Back Rack Lunges
immediately into;
1 min Russian Twists 45/25 lb DB
Rest 2 min

Rest 3 min

B.) EMOM 5 min
3 Front Squats (off the ground, go heavy!
EMOM 5 min
15 Toes To bar
EMOM 5 min
3 Front Squats (off the ground, same weight as the first emom)
EMOM 5 min
15 GHD Sit Ups

C.) For Time:
50-40-30-20-10
Lateral Lunges (45/35 lb bar Left + Right=2 reps)
100-80-60-40-20
Double Unders

Categories: WOD

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