A

Power Clean
3 x 1min Rounds
ME Power clean @80% of 1rm
2min Rest

B

10 Rounds
4 KB Cleans (L) 24/32
4 Racked Lunges
4 KB Cleans (R)
4 Racked Lunges
10 KB Swings

Thursday 27th November

A

Bench Press
15 min to find a 1rm

B

5 Rounds
600m row buy in
10 Push Press 60/40
15 Deadlifts

C

EMOM 6min
10 Plate Twists 20/10
+
10 Hollow rocks

By hurrikanefitness

Wednesday 26th November

A

Snatch Complex
2 x Hang Snatch + 1 X Snatch Balance
@70% of Last weeks HS 1rm

B

6min AMRAP
6 Power Snatch 50/37.5
12 OH Squats

5min rest

C

6min AMRAP
25 Wall Balls
10 Toes to Bar

By hurrikanefitness

Tuesday 26th November

A

EMOM 12min
(o) – 5 back squats ( 5 heavy sets add weight if needed)
(e) – 10 Burpees (as fast as possible)

B

For time
20 Strict Pull ups
1 block Run
20 Strict Ring Dips
400m Run
30 Pull ups (kipping, butterfly allowed)
200m Run
30 Ring Dips (kipping allowed)

By hurrikanefitness

Monday 24th

A

Bench Press
15min to Find a 5rm

B1

 

2×5 Strict HSPU – 90 sec rest
(use a deficit to make it so 5 is close to your max)

B2

2x1min Max double unders – 90 sec rest

B1 and B2 are supersets and to be performed one after the other with the allocated rest time

C

7min AMRAP
25 Double Unders
5 Power Cleans 80/60
1 Jerk

Saturday 22nd

In teams of three go head to head with another team

Team A is the CHASER (timer) and team B is the LEAD (scoring)

Team A
150 Burpees plate jumps for time (10min cap)
this can be broken up into whatever rep scheme you want just get it done

Team B
AMRAP of
3 Deadlifts 130/100
15 Wall balls
7 T2B
Indian file each member must complete the required reps, just cannot be on the same movement together

Christmas Party

Hey guys don’t forget the Christmas party on the 13th of December. If you are after some new lifters without the hassel of postage, or just some advise on a comfortable running shoe the guys from Athletes foot will have a stall selling product giving advise.

Inov8 CrossFit Facebook Artwork

By hurrikanefitness