Friday January 4

Friday January 4

Strength

Snatch Complex

Build to a Heavy:
Power Snatch + Overhead Squat + Squat Snatch

W.O.D

“Over and Out”

For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

 

Open/Performance – as written

Fitness – 75/45

 

Recovery

2-3 Rounds: 10 Dumbbell Strict Press 10 Dumbbell Bent Over Row (single arm/any weight)

 

Thursday January 3

Thursday January 3

“The Executor”

2k Row
50 Push Ups
50 Pull Ups
100 Double Unders

Open/Performance –  as written
Fitness – 30/30 Push Ups/Pull Ups, 200 singles

CFB Benchmark, 15min time cap.

 

Recovery (Accumulate)

300ft Double Arm Overhead Carry (any object/weight)

300ft Sled Push (as heavy as possible)

 

Wednesday January 2

Wednesday January 2

Strength/Skill

Squat Clean Complex

Build to a Heavy 3-Position Squat Clean:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

W.O.D

“Clean Sheet”

AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (95/65)


–Rest 3 Minutes —

AMRAP 3:
9/6 Calorie Assault Bike
7 Hang Squat Cleans (115/80)

–Rest 3 Minutes —

AMRAP 3:
9/6 Calorie Assault Bike
5 Squat Cleans (135/95)

 

Open/Performance – as written

Fitness – (75/45) (95/65) (115/75)

 

Recovery: 2 Rounds

1000m Row + 30 Band Pull Aparts + 2min/side Couch Stretch

 

Monday December 31

Monday December 31

Strength

Deadlift

Build to a heavy set of 5 for the day.

W.O.D

7 Rounds:
21 AbMat Sit-ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)

Open/Performance – as written
Fitness – 155/105
Scaled – 115/75

Recovery: NOT for time
3 Rounds of – 10 Reverse Hypers 10 Hip Extensions 10 Hollow Rocks

 

Due to the new Maine and CDC regulations, we are running a limited schedule.  Please contact info@crossfitbangor.com for more information.  We will be starting in-person classes on May 11th, and continuing with our online zoom classes until further notice.   CFB Staff