November 2021

CROSSFIT For load:Thruster 3-3-3-3-3(make consistent increases)For time:50 Calorie Row100 Sit-up200 Double Under___________________ COMPETITOR At a moderate load:Tall Snatch 5-4-3-2-1(movement is priority. not load) At a moderate load:Drop Snatch 5-4-3-2-1(movement is priority. not load) 5 rounds:1 Power Snatch + 1 Floating Snatch(build to 75% of power snatch) Tempo Snatch Deadlift (:03/:03) + Snatch High Pull75% 1+280% […]

7:00a Competitor (competing at CF Incite) Strongman: Competing at LT Fitness 8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit __________________ At a moderate load:Cluster 2-2-2-2 Snatch 70% 5×2 Clean & Jerk 70% 4×2Front Squat 70% 3×2 Reverse Hyper 2×20 (M) “Most of us spend too much time on the last twenty-four hours and too little on the

CROSSFITFor load:Deadlift 5-5-5-5-5(make consistent increases) AMRAP 10:0015 Wall Ball 20/1430 Double Under_________________ COMPETITOR3 rounds at a moderate load:3 Muscle Clean + 3 Tall Clean + 3 Strict Press 5 rounds for load:1 Power Clean + 1 Hang Clean (AK) +1 Jerk(make consistent increases)4 rounds at 90%1 Tempo Clean Deadlift (:03/:03) + 2 Floating Clean Pull

UPPER BODY 10-12-14-16 (decreasing load)Front Pulldown 10-12-14-16Chest Press 10-12-14-16Machine Pullover 10-12-14-16Incline Chest Press 10-12-14-16Seated Cable Row 10-12-14-16Machine Dip___________________ SLEDS5 rounds for load:20yd Sled Push Shuttle40yd Sled Push Shuttle 60yd Sled Push Shuttle 200m Recovery Jog (alternate shuttles with a partner)__________________ WEIGHTLIFTING 5 sets at a moderate load:1 Muscle Snatch + 1 Power Snatch + 1

CROSSFIT 21:00 for Distance Rowed: Every 3:00 for 21:0020 Burpee Over the Bar10 Clean & Jerk 135/95Row for Distance (share work anyhow with a partner)__________________________ COMPETITORBench Press5(L) 5(M) 5(MH) 5(H) Weighted Ring Dip12(L) 10(M) 8(H) 15(MH) For max reps: (each movement):30 Bar Muscle-up1:30 Rest:30 Strict Handstand Push-up1:30 Rest:30 Toe to Bar 3 rounds:3:00 to complete

CROSSFIT 5 rounds for load:5 Weighted/Strict Pull-up5 Weighted/Strict Dip(alternate rounds with a partner. make consistent increases) For time:10 Rope Climb1 Mile Run100 Hand Release Push-up________________________ COMPETITOR 3 rounds a moderate load:5 Front Squat5 Front Rack Sott’s Press 5 rounds for load:2 Front Squat1 Thruster1 Push-Press(rest as needed between rounds)3 rounds:10-15 Single Leg Glute Bridge8-12 Band