November 2021

CROSSFITFor load:Deadlift 4-4-4-4-4 AMRAP 20:0040 Sit-up30 Push-up20 Pull-up10 Squat Clean 135/95_____________________ COMPETITOR 5 rounds at a moderate load:1 Muscle Clean + 1 Front Squat + 1 Press 5 rounds:2 Power Clean + 1 Hang Clean (below knee) + 1 Split Jerk(build to 80% of Power Clean)Tempo Clean Deadlift (:03/:03) + Segment Clean Pull80% 1+285% 1+290% […]

UPPER BODY Front Pulldown 15(L) 12(M) 10(MH) 8(H) Chest Press15(L) 12(M) 10(MH) 8(H) Pullover 15(L) 12(M) 10(MH) 8(H) Shoulder Press15(L) 12(M) 10(MH) 8(H) Seated Row15(L) 12(M) 10(MH) 8(H) Machine Dip 15(L) 12(M) 10(MH) 8(H) Biceps Curl 15(L) 12(M) 10(MH) 8(H)_____________________ SLEDS4 rounds:20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle 20yd Sled Push Shuttle 40yd Sled

CROSSFIT3 rounds::20 L-Sit Hold:40 Plank Hold For time:1000m Assault Bike75 Burpee to 6″150 Double Under75 KB Swing 53/351000m Row_________________ COMPETITOR Bench PressBuild to a heavy set of 380% of heavy 3: 3×6 Weighted Ring Dip12(L) 10(M) 8(H) 15(MH)*increase the (H) set from last week 5 rounds:Every 3:00 for 15:00200m Run2-6 Ring Muscle-up10 Hollow Rock For

CROSSFIT5 rounds for load:4 Weighted/Strict Pull-up4 Weighted/Strict Dip 3 rounds for time:50 Air Squat20 Toe to Bar200m Run (with med-ball) 20/14_______________________ COMPETITOR 3 rounds at a moderate load:6-8 Single-Arm DB Squat6-8 Single-Arm DB Thruster6-8 Single-Arm DB Press(do the full round on one arm,then on the other arm) 5 rounds:1 Front Squat + 1 Thruster +

CROSSFITFor load:Thruster 4-4-4-4-4 For time:9 Power Snatch 135/9527 Box Jump Over 24/207 Power Snatch21 Box Jump Over5 Power Snatch15 Box Jump Over______________________ COMPETITOR 5 rounds at a moderate load:1 Muscle Snatch + 1 Drop Snatch 5 rounds:2 Power Snatch + 1 Hang Snatch (below knee)(Build up to 80% of Power Snatch) Tempo Snatch Deadlift +

7:00a Competitor 7:00a Strongman8:00a weightlifting 9:00a CrossFit 10:00a CrossFit ____________________ At a moderate load:Cluster 3-3-2-2-2 Snatch 70% 5×2 Clean & Jerk 70% 4×2 Front Squat 70% 3×3 Reverse Hyper 2×20 (M) “Nothing is a waste of time if you use the experience wisely.” ~Auguste Rodin

CROSSFITFor load:Deadlift 3-3-3-3-3 3 rounds for time:21 KB Swing 53/3515 Toe to Bar9 Overhead Squat 95/65______________________ COMPETITOR At a moderate load:Tall Clean 5-4-3-2-1 At a moderate load:Tall Jerk 5-4-3-2-1 5 rounds:1 Power Clean + 1 Floating Clean + 1 Split Jerk(build to 75% of power clean) Tempo Clean Deadlift (:03/:03) + Clean High Pull75% 1+2

UPPER BODY3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press8-12 Upright Row (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Machine Shoulder Press8-12 Seated Row 8-12 Machine Dip (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Dumbbell Lateral Raise 8-12 Dumbbell Front Raise8-12 Dumbbell Rear Delt Fly (alternate rounds with a partner)3

CROSSFIT For time::30 L-Sit Hold30 Parallette Passthrough15 Strict Toe to Bar With a partner for time:42-30-18Thruster 95/65Hand Release Push-upBox Jump Over 24/20*400m Run after each round__________________________ COMPETITORBench PressBuild to a heavy set of 580% of heavy set: 3×8 Weighted Ring Dip12(L) 10(M) 8(H) 15(MH)*increase the (H) set from last week 4 rounds for time:1-5 Ring

CROSSFIT 5 rounds for load:3 Weighted/Strict Pull-up3 Weighted/Strict Dip(rest as needed between rounds) AMRAP 7:007 Pull-up7 Deadlift 225/155____________________ COMPETITOR 3 rounds at moderate load:12 Steps DB Lunges6 Single-Leg DB RDL (each leg)6 Single-Arm DB Press (each arm)(alt. rounds with partner) 5 rounds:1 Thruster + 1 Push Press(build to 75% of Push Press) 3 rounds:10-15 Band