CrossFit 13 Stars

Week of November 18th

Thank you!

Thank you to everyone who stopped by South Street Social on Saturday night for Krysta's early bird happy hour!

If you don't get a chance to see her in the morning classes, make sure to stop by her last classes this Wednesday night for a hug-held-too-long and to say goodbye!

Mon, Nov 18, 2019
STRENGTH
Deadlift: 3×3 @ 3RM

WOD
Every 2 minutes for 4 rounds
15 push-ups
2 body blasters
max hang power cleans (50% of 1RM) 1 minute rest

FIT360
4RFT
10 box jumps (24/20)
10 ring dips
10 mb step overs (20;20/16;16)
10 plate push-ups

The box jump height is different than the step over height, because we should aim for a 90 degree angle when we step up to a box.
Tue, Nov 19, 2019
SKILL
3RFT – core work
10 rotating side planks (left)
10 v-ups
10 rotating side planks (right)
10 cross body mountain climber (10 each side)

WOD
15-12-9 of russian swings, wall balls & pull-ups
1 minute rest
12-9-6 of goblet squats, sit-ups (20/14) & chest taps
1 minute rest
9-6-3 of goblet lunges, mb cleans & burpees

FIT360
18 minute running clock
30 kb squats (35/26; each hand)
30 ring rows
30 kb push presses (35/26; each hand)
30 ring rows
30 kb thrusters (35/26; each hand)
30 ring rows
then
max calorie row

All reps will be completed straight through, not broken up.
Wed, Nov 20, 2019
STRENGTH
Front Squat: 3×3 @ 3RM

WOD
EMOM for 4 minutes
1 push press (90% of 1RM)
10 double unders / 30 singles
EMOM for 4 minutes
2 push press (85% of 1RM)
20 double unders / 30 singles
EMOM for 4 minutes
3 push press (80% of 1RM)
30 double unders / 30 singles

FIT360
20min AMRAP
8 kb deadlifts (53/35)
10 hand-release push-ups
12 atomic sit-ups (25/15)
14 strict pull-ups
Thu, Nov 21, 2019
SKILL
clean complex x5 (65% of 1RM PP; from rig)

WOD
18 minute running clock
50-40-30-20-10
burpees
T2Bs
… non-working partners holds 2 KBs in front rack

This is a partner workout. P1 makes their way through the burpees and T2Bs, while P2 holds two KBs (53/35) in their front rack.

FIT360
22 minute running clock
60-50-40-30-20
burpees
pull-ups
… non-working partners holds 2 KBs in front rack

This is a partner workout. P1 makes their way through the burpees and pull-ups, while P2 holds two KBs (53/35) in their front rack.
Fri, Nov 22, 2019
STRENGTH
Thruster: 3×5 @ 65% of 1RM
then
Back Squat: 3×3 @ 3RM

FIT360
25 minute running clock
200 double unders / 400 singles
35 box jump overs (24/20)
25 wall balls (20/14)
15 burpee pull-ups
max russian swings (53/35)

The jump ropes, box jump overs, wall balls, and burpee pull-ups can be broken up however you would like. The swings can not be started until everything else has been completed.