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Monday 11/20 WoD

19
Nov

Monday 11/20 WoD

THANKSGIVING HOLIDAY SCHEDULE

Wednesday, 11/22 – Open Gym: 3:30pm – 5:30pm
Thursday, 11/23 – CLOSED!
Friday, 11/23 – Open Gym: 3:30pm – 5:30pm


SKILL/STRENGTH

FITNESS & PERFORMANCE:

Clean and Jerk
1-1-1, 4×1
*Notes
Build over the first three sets to a challenging but technically sound weight. Repeat for four more sets.

*TIMECAP: 20:00

WOD

FITNESS
AMRAP 12:00
9-6-3 Clean & Jerk, 115#/75#
Alternate With
3-6-9 Strict Pull Ups

SCALING GUIDE
Clean and Jerk: Athlete shoud be able to complete each round of clean and jerks in maximums of 2:30, 2:00, and 1:30 respectively. Scale load accordingly. Scale movement to dumbbell power clean + jerk.
Strict Pull Ups: if needed, athletes can use one blue band or modify down to very low ring rows

PERFORMANCE:
AMRAP 12:00
9-6-3 Clean & Jerk, 155#/105#
Alternate With
3-6-9 Strict Pull Ups

Extra Work:
Muscle Up :  10-30 For Time

TIMECAP: 10:00
GEAR: 1-1.5

SCALING GUIDE
Athletes who are proficient with muscle-ups will find this a gear 1.5 workout, limited at least partially by their muscular endurance. For most athletes, it will be gear 1. Scale for them to complete it within 10:00 without getting ugly.
Scale movement to ring dip or pushup following the same guidelines.”

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