Establish 1RM – Power Clean & Jerk
11 Min AMRAP: (Rx+)
5 Clean & Jerks (65% of today)
15 Toes To Bar
45 Double Unders
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11 Min AMRAP: (Rx)
5 Clean & Jerks (65% of today)
30 Situps
45 Double Unders/75 Single Unders
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11 Min AMRAP: (Scaled)
5 Clean & Jerks (Any Weight)
15 Toes To Bar/30 Situps
45 Double Unders/75 Single Unders
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2 Rounds For Time: (Rx)
10 Burpees Over Barbell
20 Overhead Squats (95/65)
30 Box Jump Overs (24/20)
40 Hang Power Snatches (95/65)
50 Wallballs (20/14)
Time Cap: 22 Minutes
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2 Rounds For Time: (Scaled)
10 Burpees Over Barbell
20 Overhead/Front Squats (Any Weight)
30 Box Jump Overs (Any Height)
40 Hang Power Snatches (Any Weight)
50 Wallballs (Any Weight)
Time Cap: 22 Minutes
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Every 4 Minutes For 20 Minutes, Complete: (Rx+)
20/15 Cal Row/Bike/Ski
50 Double Unders
20 Lateral Barbell Jumps
5 Power Cleans (185/125)
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Every 4 Minutes For 20 Minutes, Complete: (Rx)
20/15 Cal Row/Bike/Ski
50 Double Unders
20 Lateral Barbell Jumps
5 Power Cleans (135/95)
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Every 4 Minutes For 20 Minutes, Complete: (Scaled)
20/15 Cal Row/Bike/Ski
50 Double Unders/75 Single Unders
20 Lateral Barbell Jumps/Step Overs
5 Power Cleans (Any Weight)
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For Time: (Rx+)
150 Burpees
For Time: (Rx)
100 Burpees
For Time: (Scaled)
Any Number Of Burpees
*Note Amount In Comments
20 Min AMRAP:
7 Burpees
14 Jumping Lunges (Completely Vertical Body During Jump)
7 Box Jumps/Step Ups (Any Height)
14 Air Squats
Happy Thanksgiving!
Home WOD:
15 Min AMRAP:
Run/Walk 400m (Approx 2-2.5 Mins)
20 Mountain Climbers
100 Jump Ropes (Singles or Double)
20 Russian Twists
*If you don’t have a jump rope, perform 100 lateral jumps over a small object.
30 Min AMRAP: (Rx)
10-20-30-40…
DB Alt. Hang Power Snatches (50/35)
Hand Release “T” Pushups
DB Overhead Stationary Lunges
Air Squats
Single Arm DB Thrusters (Split Evenly)
Pullups
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30 Min AMRAP: (Scaled)
10-20-30-40…
DB Alt. Hang Power Snatches (Any Weight)
Hand Release “T” Pushups
DB Overhead/Goblet Stationary Lunges
Air Squats
Single Arm DB Thrusters (Split Evenly)
Pullups/Ring Rows/Banded/Jumping
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*Each lane now has a spray bottle and bucket. Please grab a personal towel for your lane, when you enter CFB. When your class is over, please put the dirty towel in the laundry hamper. Please do not share cleaning supplies.
10 Minutes to Establish a 5RM Front Squat from the floor
*Your score is your heaviest successful set of unbroken 5 reps.
9 Min AMRAP (Rx)
20 Situps
10 Deadlifts (115/75)
5 Snatches
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10 Minutes to Establish a 5RM Front Squat from the floor
*Your score is your heaviest successful set of unbroken 5 reps.
9 Min AMRAP (Scaled)
20 Situps
10 Deadlifts
5 Snatches (60% of Max)
*Use one barbell for this workout. Choose your weight according to your snatch max.
3 Rounds For Time: (Rx+)
25 DB/KB Step Ups (50s/35s – 20″)
15 Power Cleans (185/125)
25 Burpee Box Jump Overs (24/20)
Time Cap: 25 Minutes
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3 Rounds For Time: (Rx)
25 DB/KB Step Ups (50s/35s – 20″)
15 Power Cleans (135/95)
25 Burpee Box Jump Overs (24/20)
Time Cap: 25 Minutes
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3 Rounds For Time: (Scaled)
25 DB/KB Step Ups (Any Weight/Height)
15 Power Cleans (Any Weight)
25 Burpee Box Jump Overs (Any Height)
Time Cap: 25 Minutes
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For Time: (Rx)
21-15-9
Calorie Row/Bike/Ski
Wallballs (20/14)
Single Arm Devils Presses (50/35)
Rest 5 Min
21-15-9
Calorie Row/Bike/Ski
Thrusters (95/65)
Single Arm Devils Presses (50/35)
Time Cap: 25 Minutes
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For Time: (Scaled)
21-15-9
Calorie Row/Bike/Ski
Wallballs (Any Weight)
Single Arm Devils Presses (Any Weight)/Burpees
Rest 5 Min
21-15-9
Calorie Row/Bike/Ski
Thrusters (Any Weight)
Single Arm Devils Presses (Any Weight/Burpees)
Time Cap: 25 Minutes
