11/29/17

28
Nov

11/29/17

Wednesday

**Reminder**

The Alamo City CrossFit and Barbell Club Holiday WOD and Brunch is on Saturday!
The festivities kick off at 9:30am with a fun WOD then we’ll share some cheer with a Boozy Brunch. The main Brunch foods will be provided (Eggs, Bacon and Pancakes) but the other items will be potluck style so click HERE to select what you’d would like to bring.  

Let us know you’ll be joining the fun by signing up on MBO!

 

Gymnastics

Fitness & Life

Option #1 – Handstand Pushups

AMRAP 5 of the Unbroken Complex:
1 Dead-Stop Strict HSPU
2 Strict HSPU
3 Kipping HSPU

Option #2 – Pike Pushups

5% of Benchmark Box Shoulder Taps, each side
5% of Benchmark Box Pike Pushups

*the intention is complete each set “unbroken”, without coming off the box

Option #3- Presses
10 seated alternating Db presses x 16-20 reps
50 ft straight legged bear crawl

Lift
Fitness
athletes have 10 minutes to build to a heavy

Power Clean & Jerk

Life

working power clean technique with light weight

Metcon

Fitness (20 min cap)

“Gwen”
15-12-9
Unbroken Clean and Jerks

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. You choose your load. If you fail the set, you must start that set over.

Life

12-9-6

Man-makers (DB’s 25/15)

Complete the sets and rest as needed. Sets do not have to be unbroken, but feel free to take on the challenge.

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