Monday, November 14th
Strength/Skill:
Front Squat 6-4-3-2 (pause 1 count in the bottom)
Metcon:
10-1 Front Rack Lunges (155/105)
10-1 Bar Facing Burpees
Tuesday, November 15th
Strength/Skill:
Power Snatch + Snatch (6 Sets, working up to a heavy set)
Metcon:
AMRAP in 15 Minutes of:
50 Doubleunders
20 Full Snatches (95/65)
50 Doubleunders
20 Full Snatches (135/95)
50 Doubleunders
Max Reps of Snatches (185/125)
Wednesday, November 16th
Strength/Skill:
Back Squats 3×6 @ 80%
Max set of Strict Pull Ups (7-10 reps, add weight if possible) in between each set
Metcon:
3 Rounds for time of:
30 Wall Balls (20/14)
3 Rope Climbs
200 Meter Run
Thursday, November 17th
Strength/Skill:
EMOTM for 8 Minutes of:
Split Jerk x 2
Metcon:
Open WOD 12.3
AMRAP in 18 Minutes of:
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes to Bar
Friday, November 18th
Strength/Skill:
4 Sets of:
Deadlift 5 @ 80-85%
15 GHD Sit Ups
– Rest 2 Minutes between sets
Metcon:
5 Rounds for time of:
7 Deadlift (225/155)
7 Strict Pull Ups
7 HSPUs
7 TATER (Kettlebell Swing + Goblet Squat) (53/35)
Saturday, November 19th
0800 and 1030 – CrossFit Class
2 Person Team Completes the Following:
7 Rounds for time of:
7 Burpees in unison
7 Dumbbell Squat Cleans (45/25)
7 Toes to Bar in unison
7 Dumbbell Push Press (45/25)
7 Push Ups in unison
7 Dumbbell Power Snatches (45/25)
7 Jumping Lunges
200 Meter Run complete together between rounds
0900 to 1030 AM – Barbell Proficiency Class – Clean and Jerk
11:30 AM – Free Intro to CrossFit Class
Sunday, November 20th
0900 – Free-For-All CrossFit WOD
1000 – Monster Mash/Open Gym
3 Rounds for time of:
10m Handstand Walk
10 Clean & Jerks 155/105
2 Rounds for time of:
400m Run
10 Ring Muscle-ups
For time:
1000m row
50 GHD Sit-ups
*Rest 5 minutes between workouts