November 2018

CrossFit Skill Chest to Bar Pull-up or Bar Muscle-up   5 rounds for reps: :30Chest to Bar Pull-up :30 Rest :30 Power Clean 115/80 :30 Rest _____________________________   Competitor 1 For load: Bench Press 8-5-5-3-3-3 (make consistent increases)   For time: (7:00 cap) 30 Burpee Ring Muscle-up   For load: T-Bar Row 10-8-8-6-6-6 (make consistent […]

CrossFit For Load: Close grip bench 10-8-6-6-6   8 rounds: 8 Thrusters 75/55 8 Toes to Bar 8 Push-up (hand release) ___________________________   Competitor 1 Snatch 70% 2×3 75% 3×2   Clean Pull  90% 4×3   – Back Squat 70% 4×4  – 5 rounds: 10 Incline Sit-up 10 Back Extension 10 Nautilus Ab1 ___________________________   Competitor

6:45a-9:00a Body Composition Testing 7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting  8:00a Competitor 1 10:00a CrossFit (Bring a friend day) 11:00a CrossFit (Bring a friend day) ________________________ Weightlifting  Snatch 80% 1×1 85% 1×1 90% 2×1 85% 1×1   Clean + Front Squat + Jerk 80% 1(1+1+1) 85% 1(1+1+1)   Clean & Jerk 90% 2×1 85%

CrossFit “DT” 5 rounds for time: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 ______________________________   Competitor 1&2 For total reps: Min: 0:00-1:00 1 Power Snatch every :10 155/105 Min: 1:00-3:00 1 Power Snatch every :20 175/115 Min 3:00 until you miss: 1 Power Snatch every :30 195/135   For total

Upper Body H.I.T. (8a/9a/5p) 5 rounds: 8-12 Front Pulldown (alternate rounds with a partner)   5 rounds: 8-12 Front Military (alternate rounds with a partner)   5 rounds: 8-12 MAG Bar Cable Row (alternate rounds with a partner)   5 rounds: 8-12 Chest Press (alternate rounds with a partner)   5 rounds: 8-12 Low Row

CrossFit 4 rounds for load: 4 Front Squat + 4 Back Squat (make consistent increases)   3 rounds for total reps with a partner: 1:00 Sled Push 135/90 1:00 Box Jump Overs 24/20 1:00 Steps Walking Lunge 1:00 Rest (share work anyhow) _________________________   Competitor 1&2 For total reps + cals: 1:00 Assault Bike 1:00

CrossFit Skill Chest to Bar Pull-up / Bar Muscle-up   For Time: 400m Assault Runner 40 Single-Arm Dumbbell Snatch (alt arms) 50/35 40 Chest to Bar Pull-up 40 Russian Kettleblell Swing 70/53 40 Burpee to 6” reach 400m Row ___________________________   Competitor 1&2 5 rounds for load: 5 Bench Press 8 Bent Row/Seated Row (alternate

CrossFit For load: Close Grip Bench 12-10-8-8-8   For time: 50 Double under 50 HSPU 50 Toes to Bar 100 Push-up 100 Sit-up 100 Double Under _______________________   Competitor 1 “Jerry” For time: 1 Mile Run 2k Row 1 Mile Run _______________________   Competitor 2 For time: 1 Mile Run 2k Row 1 Mile Run

CrossFit 5 rounds: No rest between exercises. 8-12 Barbell Bent Row 8-12 Bent Dumbbell Lateral Raise (alternate rounds with a partner)   AMRAP 12:00 9 Power Cleans 95/65 7 Front Squats 95/65 5 Shoulder to Overhead 95/65 35 Double Unders _____________________________________   Competitor 1&2 For load: Every 1:00 until you miss twice. 1 Snatch (add

CrossFit 4 rounds for load: 4 Front Squat + 6 Back Squat   For total time: 5 rounds 5 Pull-up 10 Push-up 15 Air Squat -then- 50 KB Swing 53/35 -then- 3 rounds 5 Pull-up 10 Push-up 15 Air Squat -then- 30 KB Swing -then- 1 round 5 Pull-up 10 Push-up 15 Air Squat -then-