November 2017

7:00a CrossFit Competitor 8:00a Weightlifting Competitor 10:30a CrossFit 10:30a Weightlifting _________________________   Weightlifting Snatch 80% 1×1 85% 1×1 90% 1×1 95% 1×1   Clean + Jerk 80% 1(1+1) 85% 1(1+1) 90% 1(1+1) 95% 1(1+1)   Back Squat 85% 3×2

CrossFit “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Air Squats _________________   Competitor 1 3 rounds not timed: 500m Row 400m Run   At a moderate load: Rebounding Push Press 5-5-5-5-5 (make consistent increases)   Front Squat 70% 1×2 75% 1×2 80% 1.2.1.2.1   For time: 21-15-9 Thruster 75/55 Toes to bar __________________  

CrossFit Rest _______________   Competitor 1&2 Rest ________________   Sleds 6:00p at EVCF ________________   Weightlifting 2-Position Snatch (hip + knee) 75% 4(1+1)   Pause Jerk + Jerk 80% 5(1+1)   Pause Squat 60% 4×3   Box Jumps 5×3 -choose height-    “With self-discipline most anything is possible.” ~Theodore Roosevelt

CrossFit For load: Deadlift 5-3-2-2-2 (make consistent increases)   With a partner for time: 1000m Row 100 Wall Ball Shots 20/14 1000m Run with wall ball 100 Wall Ball Shots 1000m Row (share work anyhow. both partners run) _______________________   Competitor 1 Clean from blocks 70% 2×2 75% 1×2 80% 2×2 85% 1×2   For

CrossFit For load: Hang Power Clean 8-5-3-3-3 (make consistent increases)   10 attempts to establish max load: 20yd Sled Push (add weight each attempt. rest as needed) __________________________   Competitor 1 “Ladder” For time: 5 Power Clean & Jerks 135/95 4 Power Clean & Jerks 155/105 3 Power Clean & Jerks 185/125 2 Power Clean

CrossFit “Lynne” 5 rounds for total reps: Bench Press at body weight/.7 bodyweight Pull-ups (rest 3:00 between rounds) ______________________   Competitor 1 At a moderate load: Snatch Grip Push Press + Overhead Squat 5+1, 4+1, 3+1, 2+1, 1+1 -choose weight-   Snatch 75% 2×3 80% 3×2   Snatch Pull 90% 3×3   Back Squat 70%

7:30a Kettlebell 8:00a CrossFit Competitor 8:00a Weightlifting Competitor 10:30a CrossFit 10:30a Weightlifting _________________________   Weightlifting Snatch 85% 1×1 90% 1×1 85% 2×1   Clean + Jerk 85% 1(1+1) 90% 1(1+1) 85% 2(1+1)   Back Squat 85% 3×2

Veterans Day 2017 (regular gym hours)   “Abbate” For Time: 1 Mile Run 21 Clean & Jerk 155/105 800m Run 21 Clean & Jerk 1 Mile Run   U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based

CrossFit Rest _______________________   Competitor 1&2 Rest _______________________   Sleds 6:00p at EVCF _______________________   Weightlifting 2-Position Snatch (hip + knee) 75% 4(1+1)   Pause Jerk + Jerk 80% 3(1+1)   Pause Squat 60% 4×3   Box Jumps 5×3 -choose height- “Life’s under no obligation to give us what we expect.” ~Margaret Mitchell

CrossFit For load: Deadlift 8-5-3-3-3 (make consistent increases)   3 rounds for time: 4 Rope Climbs 400m Run 4 DBall Over the shoulder 150/100 (alternate rounds with a partner) __________________   Competitor 1 Clean 70% 2×2 75% 1×1 80% 2×1 85% 1×1 90% 2×1   For total reps: Every 1:00 for 10:00 Odd min: Deadlift