Billerica Crossfit - Week of 11/12


Published November 11, 2018


Weekly Skill

Skill

Ring L-Sit Holds - Tabata

Double under practice
10-20-30-40-50-75-100
Unbroken Try to get as far as possible in 10 minutes

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Billerica Crossfit - 181112 Monday

5:15pm 6:15pm 7:15pm

 

Strength 

Using 100% of 1RM 

Push Press 

3x70%, 3x80%, 3+x90%

 

WOD

 

For Time 

12 min amrap 

15 box Jumps

10 knee to elbow 

5 Hang Snatches 75/55

Snatches should be scaled to do unbroken and use good form. 

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Billerica Crossfit - 181113 Tuesday 

5:15pm 6:15pm 7:15pm 

Strength 

Using 100% of 1RM 

Back Squats 

3x70%, 3x80%, 3+x90%

 

WOD

For Time 

10-9-8-7-6-5-4-3-2-1

Power Cleans 155/105

1-2-3-4-5-6-7-8-9-10 

Over The Bar Burpees

For scaling use a weight you can do for 3 reps

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Billerica Crossfit - 181114 Wednesday 

5:15pm 6:15pm 7:15pm 

Strength 

Using More weight than last week

10 min emom 

2 hang snatches

 

For Time

10-9-8-7-6-5-4-3-2-1

Ring Dips

10 Wall Balls

Go unbroken on Wall Balls

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Billerica Crossfit - 181115 Thursday 

5:15pm 6:15pm 7:15pm 

Strength 

Using 100% of 1RM 

Thrusters 

3x70%, 3x80%, 3+x90% 

WOD

5 Rounds
15 Deadlifts 135/95
10 Push Ups
5 Push Press 135/95

Use heaviest weight that can be done unbroken first 3 rounds

 

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