WOD

Power snatch

3-3-3-3

*after each set do 20 sit-ups AFAP

4 rounds for time of:

– 20 box jumps (24/20)

– 15 KB swings (53/35)

– 100 m run

Power Clean x 1/Push Jerk x 3; rest 90 sec x 4

then…

“Cindy”

AMRAP in 20 minutes of:

– 5 pull-ups

– 10 push-ups

– 15 squats

CrossFit Total

Find your 1 RM for each lift in only 3 tries each

– Back Squat

– Press

– Deadlift

100 burpees AFAP (10 min cutoff)

For total reps:

1 min clean and jerk – 135#/95#

Three sets of:

Bulgarian Split Squat
5-5-5 (5/leg)

Rest 60 seconds

32/24 kg Kettlebell Swings x 15 reps

Rest 60 seconds;
and then,

Complete as many rounds and reps as possible in 15 minutes of:
185/135 lb Deadlift x 9 reps
Hand Release Push-ups x 12 reps
100 m sprint

Three rounds, 15-12-and 9 reps, for time of:
– 135 pound barbell Thrusters
– 45 pound weighted Pull-ups

*If you can’t do unassisted pull-ups yet, try using the next smallest band.

then…

November Challenge

Front Squats
5-5-5

then…

Rounds of 21, 15 and 9 reps for time of:
– Front Squat (use 70-75% of today’s 5-RM)
– Knees to Elbow
(Take barbell from the floor if you are capable of doing so.)

Five sets of:

Deadlift x 5-7 reps @ 31X1

Rest 20 seconds

Push-Ups x 10-25 reps @ 1010

Rest 3 minutes;

then…

5 rounds for time of

– 20-Yard Suicide Sprint (5 out & back, 10 out & back, 15 out & back, 20 out & back)
– Dumbbell Ground to Overhead x 10 reps (35/25)