Billerica Crossfit - Week of 11/5


Published November 4, 2018


We are going to try Weekly Postings of WODs 

Monday - Thursdays strength and WOD are posted below 

In addition to the workouts we are adding an additional Skill/Strength that should be completed after class before the week is over. 

Billerica Crossfit - 181105 Monday

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

 

Strength

Using 100% of 1RM

Thrusters

5x65% 5x75% 5+x85% 

WOD

12 min AMRAP

3 hang snatches 95/65

5 pull-ups

7 box jumps

____________

Billerica Crossfit - 181106 Tuesday

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

 

Strength

Using 100% of 1RM

Push Press

5x65% 5x75% 5+x85%

 

WOD

5 Rounds

3 wall walks

5 power cleans 185/125

7 burpees

15 calorie row

__________

Billerica Crossfit - 181107 Wednesday

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

 

Strength

Using 100% of 1RM

Back squats

5x65% 5x75% 5+x85%

 

WOD

For Time

40-30-20-10

Wall balls

15 kbs 70/53

20 abmat situps

_________

Billerica Crossfit - 181108 Thursday

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

 

Strength

12 min EMOM

3 Hang Snatches

Use a similar weight to last week

 

WOD

5 Rounds

1 min row for cals

1 min Push Press 95/65

1 min over the bar burpees

1 min Rest

________

Weekly Skill 

5 Min Assault Bike for Cals

3x10 GHD Situps

 


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