Wednesday, November 19th

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Box Brief: Thanksgiving 7am and 9am class. No afternoon classes.   Save the date! Thorbeckes CrossFit Holiday Party Dec. 20th!

Performance is in red, Competition is in blue, Accessory Work is in orange.

Strength: A) On the minute, for 8 minutes (4 sets each leg):  Bulgarian Split squat x 4-6 reps *2 sec pause in the bottom. (Heavier than last week)

B) Every 2 minutes for 8 minutes (4 sets): Close-grip bench press x 8 reps (place your hands 10″-12″ apart)

WOD A) For Reps. Every 90 seconds, for 6 minutes (4 sets):
-30 seconds max burpees over bar
-30 seconds max push press – 75/55#
-30 seconds rest

Rest 5 minutes

WOD B) For Reps. Every 2 minutes, for 6 minutes (3 sets):
In 60 sec – Row calories – 10 males/8 females, then max Burpees in remaining time.
Rest 60 seconds
Strength: A)Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk @ 85% of your 1-RM C&J

B) Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 95%

C) Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%

WOD: Every minute, on the minute, for 21 minutes:
Minute 1 – 10 Strict Chest-to-Bar Pull-Ups
(if you can’t get 10, work through the whole period and get as many as possible)
Minute 2 – 20 Alternating Reverse Lunges w/KBs (24/16 kg)
Minute 3 – 10 Burpees + 20 Double-Unders

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531