(508) 481-2372 ali@pennantcrossfit.com
Monday
“Open Workout 11.3”
AMRAP5
Max Squat Clean and Jerks 165/110
Rest 5 minutes
AMRAP5
Max Muscle Ups
Accessory or Optional Strength: Build to Heavy clean and jerk single
Tuesday
Teams of 2
3 Rounds
30/24 Cal Ski
5 Rope Climbs
3 Rounds
400m Run (together)
200ft KB Walking Lunge 44/26
3 Rounds
30/24 Cal Bike
30 Toes to Rings
Wednesday
Every 90 seconds x 6 Sets
6 Touch and go Power Snatch (across)
Deadlift
2 x 2
2 x 10 (2 second eccentric on each rep)
Thursday
1 Set Max Push-ups
*Scale to complete 15 or more reps*
2 Sets
Max Strict Pull-ups
2 Sets Max DB Upright Row – per arm
*Scale so you can complete at least 6 reps of each*
6 Rounds
1 Minute Double Unders
1 Minute Row for Cal
Friday
16.5 Open Workout
21 – 18 – 15 – 12 – 9 – 6 – 3
Thrusters 95/65
Bar Facing Burpees
*20 min cap*
Accessory or Optional Strength: 1 rep max Thruster (from ground)
Saturday
Every 5 Minutes x 7 Sets
5 Box Jumps 30/24
10 KB Swing 70/53
50ft HS Walk
500m Row
Sunday
4 Supersets
5 Cossack Squat – per leg
5 RNT Split Squat – per leg
4 Supersets
5 DB Single Arm Upright Row – per side
10 Barbell Bent Over Row
4 Supersets
5 Double DB Curl and Press
45 – 60 second Ring Plank Hold