Thursday 11/24
FCF 3.0 (nextdoor to our current location) on 11/23/2009
WORKOUT for Thingstaken Thursday 11/24/2022
establish a heavy bench press double, then 5 sets of 3 reps at 85%
5 rounds for time:
24/30 calorie row
15 thrusters, 34/43kg
15 knees-to-elbows
Post time to whiteboard!
CompEx for Thurs 11/24
EMOM x3 do 1-3 press-in-split, adding 5% from last week
E2MOM x5: clean pull + clean + jerk
– Sets 1, 2 do 2 @65%
– Sets 3, 4 do 1 @70%
– Set 5 do 1 @75%
E2MOM x5: clean & jerk
– Sets 1, 2 do 80%
– Sets 3, 4 do 83-86%
– Set 5 do 86-90%
“12 Days of Thankfulness”
250m row
2 muscle-ups
3 DB thrusters, 2×20/35/50lbs
4 burpee box jump overs, 20/24″
5 strict HSPU
6 chest-to-bar pullups
7 KB swings, 16/24kg
8 one-arm snatch, 20/35/50lbs
9 toes-to-bar
10 DB walking lunge, 20/35/50lbs
11 ring dips
12 Human Makers, 20/35/50lbs