Programming: Week of November 11th – 16th, 2019


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Programming: Week of November 11th – 16th, 2019 

Monday, November 11th, 2019

Warm Up: Core Grinder

WOD:
Loredo

6 rounds for time of:

24 Air Squats

24 Push-ups

24 Walking Lunges

Run, 400 m

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

The "Loredo" Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on crossfit.com as the workout of the day for Monday, December 31, 2

Tuesday, November 12th, 2019

Strength: Deadlift 2-2-2-2-2

WOD: 12-9-6-3 reps, for time of:

Power Snatch, 95/65 lbs

Burpee

Wednesday, November 13th, 2019

Skill: Double Unders : Max Set

Strength/Warm Up:
Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 1-1-1-1-1, using heaviest weight per set

Push Jerk 1-1-1-1-1, using heaviest weight per set

This is more designed as 1 Shoulder Press immediately followed by 1 push and then 1 push jerk to warm up your Push Jerk for the WOD. You will have about 10 minutes to get through these sets to get ready and work on the skill of the Push Jerk. We'd rather see you get heavier with good form for fewer sets.

WOD: 5 rounds for time of:

50 Double Unders

10 Push Jerks, 185/135 lbs

Rest 1 min

Endurance For Wednesday (6:30pm Class or on your own)

Every 1 min for 24 mins, alternating between:

45 Double Unders

20 Goblet Squats, 53/35 lbs

20 Parallette Lateral Jumps

Run, 50 m


9-12-15-12-9 reps, for time of:

Assault Bike Calorie

Power Clean, 115/75 lbs

Row Calorie

Thursday, November 14th, 2019

Strength:
Back Squat 5-5-5-5-5

WOD: For time:

21 Front Squats, 135/95 lbs

21 Kettlebell Swings, 70/53 lbs

Run 400 m

15 Front Squats, 135/95 lbs

15 Kettlebell Swings, 70/53 lbs

Run 400 m

9 Front Squats, 135/95 lbs

9 Kettlebell Swings, 70/53 lbs

Run 400 m

Friday, November 15th,  2019

Strength: Lynne

5 rounds for max reps of:

max rep Bench Press, 1x bodyweight

max rep Pull-ups

WOD: Complete as many rounds as possible in 7 mins of:

Box Jump, 24/20 in

5 Handstand Push-ups

Saturday, November 16th, 2019

9am Friends & Family Class
21-18-15-12-9-6 reps, for time of:

Bumper Plate Burpee, 45/25 lbs

AbMat Sit-up

Wall Ball, 20/14 lbs


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