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WEDNESDAY 11.20.19

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QOTD: What is your favorite holiday?

 

A.) Pause Overhead Squat

5×1

*Build every 2 minutes to heavy single

*10 Second pause at the bottom

 

B.) AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders

C.) Body Armor (Done before or after class)

3 “Giant Sets”:
30 GHD Sit-Ups
15 Double Kettlebell Deadlifts
50′ Double Kettlebell Front Rack Walking Lunge
Rest 2:00 between sets.

Athlete’s choice on KB weight, and free to build over the three sets. Not for tracked score, but for quality movement.

TUESDAY 11.19.19

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QOTD: How do you pronounce “pecan?”

A.)3 Rounds:
40/30 Calorie Assault Bike
800 Meter Row
400 Meter Run
20 Burpees

B.) Strict Gymnastics A (Done before or after class)

-30 Wall Walks

*Done for quality not time

C.)Strict Gymnastics B (Done before or after class)

4 Giant Sets For Quality:
10 Horizontal Ring Rows
:10-:20 Second Ring Support Hold

MONDAY 11.18.19

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OOTD: What is your favorite type of pie?

 

A.) Macho Man Complex

Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks

*Lift every 2:00 x 5 sets

B.) “Randy Savage”

AMRAP 12:
3 Rounds of Macho Man (135/95)
15 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

C.) Body Armor (Done before or after class)

3 Giant Sets:
10 Dumbbell Bench Press
25 Banded Pull-Aparts
10 Dumbell Stiff Legged Deadlifts
25 AbMat Sit-ups

Rest 2 Minutes Between Sets

 

**Our online apparel store is up and running again! Click the link below!**

 

https://www.fullyamped.com/search?q=crossfit%20identity*

FRIDAY 11.15.19

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QOTD: Would you rather be 4 or 90 for the rest of your life?

 

A.) 3 Position Power Clean

On the 1:30 x 7 Sets:
3-Position Power Clean*

*3-Position Clean:
1 High Hang Power Clean (high thigh)
1 Hang Power Clean (knees)
1 Power Clean (floor)

Set #1 – 50% of estimated 1RM Power Clean
Set #2 – 53%
Set #3 – 56%
Set #4 – 69%
Set #5 – 62%
Set #6 – 65%
Set #7 – 68%

B.)AMRAP 12:
9 Strict Pull-Ups
12 Hang Power Cleans (135/95)
9 Strict Handstand Pushups
21 Deadlifts (135/95)

WEDNESDAY 11.13.19

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QOTD: What is your favorite rainy day activity?

 

A.) Back Squat Complex

On the 1:30 x 6 Sets:
1 Pausing Back Squat (3 Seconds in bottom)
1 Back Squat

Sets #1+2 – 65%
Sets #3+4 – 70%
Sets #5+6 – 75%

B.) 3 Rounds For Time:

30/24 Calorie Assault Bike
20 Single DB Box Step-Ups (24″/20″)
10 Sandbag Cleans

Dumbbell: 50/35
Box: 24/20