November 2021

CROSSFIT With a partner for time:200m Farmer Carry 70/5310 Single-Arm Devil Press 50/3520 Wall Ball 20/1420 Single-Arm Devil Press 50/3540 Wall Ball 20/1430 Single-Arm Devil Press 50/3560 Wall Ball 20/1440 Single-Arm Devil Press 50/3580 Wall Ball 20/14200m Farmer Carry 70/53__________________________ COMPETITOR For load:Every 2:00 for 10:008 Bench Press(make consistent increases)Weighted Ring Dip8(L) 6(M) 4(H) 15(0) […]

CROSSFIT For load:Every 1:00 for 10:00Min 1: 1 Weighted/Strict Pull-upMin 2: 1 Weighted/Strict Dip(make consistent increases) AMRAP 16:00400m RunMax Rep Toes to Bar_______________________ COMPETITOR 3 rounds at moderate load:8 Front Rack Sott’s Press10 Candlestick Pistol Roll (alt. leg)(alt. rounds with partner) ThrusterBuild to Heavy 1 6 rounds for distance:AMRAP 2:005 Thruster (50% of Heavy 1)30

CROSSFIT For load:Every 1:00 for 10:001 Thruster*make consistent increases For Total time:2 Rounds –3 Power Clean 155/1059 Burpee Over Bar2 Rounds –6 Power Clean 135/959 Burpee Over Bar2 Rounds –9 Power Clean 115/859 Burpee Over Bar_____________________ COMPETITOR 3 rounds at moderate load:3-Position Snatch (High Hang, Hang (AK), Floating)*focus on positions NOT load. SnatchBuild to a

7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit ___________________ At a moderate load:CleanJerk 2-2-1-1-1 Snatch 3 waves:70% 1×275% 1×180% 1×1 Clean + Jerk 2 waves:70% 1+275% 1+180% 1+1 Front Squat 70% 1×375% 1×380% 3×1 Reverse Hyper2×20 (M) “Knowledge is proud that it knows so much; wisdom is humble that it knows no more.” ~William

Holiday Hours:9:00a-12:00p Open Gym ____________________ CROSSFIT For load:Deadlift 2-2-2-2-2 For time:21-15-9Box Jump Over 24/20Thruster 95/65____________________ COMPETITOR At a moderate load:Tall Clean + Jerk Balance5+5, 4+4, 3+3, 2+2, 1+1 5 rounds for load:1 Power Clean + 1 Clean + 1 Jerk(build to 85% of Power Clean) Tempo Clean Deadlift +Clean Pull90% 1+295% 1+2100% 1+2 5 rounds

Happy Thanksgiving! Open Gym 7:00a-9:00a_____________________ WEIGHTLIFTING 5 sets at a moderate load:1 Muscle Snatch + 1 Power Snatch + 1 Snatch Push Press70% 1×375% 1×380% 2×3 Seated Row 10(L) 8(M) 6(MH) 4(H) Machine Shoulder Press 10(L) 8(M) 6(MH) 4(H)Dumbbell Lateral Raise 10(H) 12(MH) 14(M) 16(L) Nautilus AB 3×15 (M)_______________________POWERBUILDING Cycle 3/Week 1 (peaking)Dynamic Bench Press55%

Holiday Hours: 9:00a-12:00p Open Gym _____________________ CROSSFIT “Burn the Bird”5 rounds for time with partner:500m Row40 KB Swing 53/3530 Burpee Over Rower200m Run (together)______________________ COMPETITOR Bench PressBuild to a heavy 180% of heavy 1: 3×4 Weighted Ring Dip10(L) 8(M) 6(H) 15(0)*increase the (H) set from last week5 rounds for time:3-7 Ring Muscle-up10 Hang Power Snatch

CROSSFIT 5 rounds for load:2 Weighted/Strict Pull-up2 Weighted/Strict Dip(alternate rounds with a partner) AMRAP 8:008 Push-up8 Hang Power Clean 95/65_______________________ COMPETITOR 3 rounds at a moderate load:8-12 Double KB Clean8-12 Double KB Front Squat8-12 Double KB Push Press 5 rounds for load:1 Thruster + 1 Push Press(build to 85% of Push Press)3 rounds:10-15 Internal Rotation

CROSSFIT For load:Thruster 2-2-2-2-2 5 rounds for total reps:AMRAP 3:004 DB Snatch 50/356 Toe to Bar24 Double Under(rest 1:00 after each AMRAP)_________________________ COMPETITOR At a moderate load:Tall Snatch + Snatch Balance5+5, 4+4, 3+3, 2+2, 1+1 5 rounds for load:1 Power Snatch + 1 Snatch(build to 85% of Power Snatch)Tempo Snatch Deadlift + Snatch Pull90% 1+295%

7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit __________________ At a moderate load:CleanJerk 2-2-2-2(combined movements) Snatch 3 waves:70% 1×175% 1×180% 1×1 Clean & Jerk 2 waves:70% 1×175% 1×180% 1×1 Front Squat 70% 2×375% 2×2 Reverse Hyper2×20 (M) “Efficiency is doing things right; effectiveness is doing the right things.” ~Peter Drucker