THIS WEEK AT FIT 5
NOVEMBER 27TH - DECEMBER 1ST
SATURDAY, DECEMBER 2ND - 10AM CLASS WITH COACH NICOLE
MONDAY
SWOD
EMOM - FRONT SQUAT
8X5 @ 75%
***3 SECONDS DOWN, SHOOT UP***
WOD - 3 ROUNDS
75 JUMP SQUATS
25 HSPU
25 PULL UPS
PLANK HOLD - 1 MINUTE X 5 - 1 MINUTE REST EACH ROUND
TUESDAY
SWOD
E2MOM - CLEAN & JERK
8 @ 55%
4 @ 65%
6 @ 75%
2 @ 80%
1 @ 85%
WOD - EMOM - 21 MINUTES
MIN 1 -ROW 12 CALORIES
MIN 2 - 10 HANG CLEANS 125/105
MIN 3 - 20 DOUBLE UNDERS
SWOD
EMOM - BENCH PRESS
8 @ 55%
4 @ 65%
6 @ 75%
2 @ 80%
1 @ 85%
WOD - 8 ROUNDS
4 HANG POWER SNATCH 135/85
RUN 200 MTRS
THURSDAY
SWOD
WOD
CROSSFIT LIFTOFF
MAX LIFT OF... ???
FRIDAY
SWOD
EMOM - OHS
8X5 @ 75%
WOD
ROW 800 MTRS
20 HRPU
20 THRUSTERS 155/105
20 HRPU
20 DEADLIFTS 225/135
20 HRPU
20 BURPEE BOX JUMP OVER 24/20
20 HRPU
RUN 800 MTRS
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