THURSDAY, NOVEMBER 22ND 2018

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Ryan Barlow | November 21, 2018 | no comments |

Reminder: Thanksgiving and Black Friday classes are at 6:30AM, 7:30AM, and 10:30AM only.

A) WEIGHTLIFTING EMOM (FOR WEIGHT)

10min. EMOM:
3 Power Cleans
2 Front Squats
1 Jerk

*ALL in the same minute

I would prefer if you did NOT change the weight here. Pick something that will be hard, but no so hard that you’re failing the 5th round. I think 135/95 is a good RX and 165/115 is a good RX+ for most. Think about it and MAYBE have a few weights on standby.

B) METCON (FOR REPS)

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

If needed, please sub Jumping Pull-Ups (wrists approx. 1 in. over bar when arms are fully extended) and Strict Knee Push-Ups.
If you want that Rx next to your name you have to do these unsupported. Make sure you are going to end of your range of motion on the Squats. You can actually increase your speed if you bounce a little bit out of the hole.

Rx+ is wearing a 20/14 pound weight vest. Bring it if you have one!

Now go enjoy your Thanksgiving meal – you earned it 🙂

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