November 2015

CrossFit “Nutts” For time: 10 Handstand push-ups 15 Deadlifts 250/170 25 Box jumps 30/24 50 Pull-ups 100 Wall Ball Shots 20/14 200 Double unders 400m Run with a 45lb plate ___________________ Competitor 1 Power Clean Work to a Heavy Set of 5 (t&g) 90% of Heavy Set: 3×3 (t&g) 80% of Heavy Set: Max Reps […]

CrossFit Back Squat Work to a Heavy Set of 8 90% of Heavy Set: 2×8 AMRAP 11:00 9 Thrusters 75/55 7 Toes to Bar 9 Sumo Deadlift High Pull 75/55 7 Parallette Pass Throughs _________________ Competitor 1 Snatch Work to a Heavy Triple 90% of Heavy Triple: 2×2 80% of Heavy Triple: Max Reps (T&G)

Regular Hours Resume 9:00a Yoga 10:30-2:00 Open Gym 12:00p Bodybuilding

Holiday Schedule 8:00a-11:00a Open Gym 4:00p-6:00p Open Gym ____________ Weightlifting Deficit Clean 75% 4×3 80% 2×2 Block Clean Pull 100% 4×4 Back Squat 4×4 -choose weight- AMRAP 1:30 Abmat Situps Face Pulls 4×10 -choose weight-  

CrossFit For load: Every 1:00 for 10:00 1 Deadlift (make consistent increases) 5 rounds for total reps: Bench Press at (bwt/.66 bwt) Pull-ups (rest 3:00 between rounds) _______________ Competitor 1&2 For load: Every 1:00 for 10:00 1 Power Clean + 1 Push Press (add 10lbs/5lbs each set) AMRAP 3:00 Shoulder to Overhead at 80% of

CrossFit For load: Snatch 3-2-2-1-1-1 (make consistent increases. movement priority) For time: 15 Handstand Push-ups 30 Toes to Bar 15 Handstand Push-ups 3 rounds for time: 15 Burpees to a 6″ reach 1 Rope Climb 9 Thrusters 95/65 1 Rope Climb ________________ Competitor 1 For load: Every 1:00 for 10:00 1 Snatch (add 10lbs/5lbs each

CrossFit For load: Bench Press 8-6-4-2 (make consistent increases) AMRAP 20:00 7 Power Cleans (135/95) 7 Box Jumps (24/20) 100m Run 7 Burpees 100m Run (alternate rounds with a partner) ________________ Competitor 1 Clean 72% 2×2 2 Waves 77% 1×1 82% 1×1 87% 1×1 Front Squat 75% 2×3 85% 3×2 AMRAP 9:00 21 Calorie Row

CrossFit Rest _____________ Competitor 1&2 Rest _____________ Weightlifting 2-position Pause Snatch 4×2 -choose weight- (pause at knee and hip) Push Press 80% 2×3 85% 3×2 Pause Squat 70% 4×3 Barbell Rows 4×8 -choose weight- “There is nothing on this earth more to be prized than true friendship.” ~Thomas Aquinas

CrossFit AMRAP 20:00 :30 Handstand Hold :30 Squat Hold :30 L-sit Hold :30 Chin Over Bar Hold _________________ Competitor 1 Barbell Cycling Every 2:00 for 6:00 10 Power Snatches (touch & go) (add 10lbs/5lbs each set) Pause Clean Pull (BK) 90% 2×3 100% 3×2 For time: 10-20-30-40-50-40-30-20-10 Double unders (unbroken) For total time: On a

CrossFit For load: Deadlift 3-3-3 (make consistent increases) For total reps: Every 1:00 for 10:00 Handstand Push-ups (choose reps prior to start. unbroken) For time with a partner: 30 DBall Over the Shoulder 150/80 60 Burpees 90 Russian Kettlebell Swings 70/44 (one person works at a time. share work anyhow) ________________ Competitor 1 Barbell Cycling