Monday 11/6
A) E3MOM x 4 sets
– 8 back squats
*Same weight for all sets. 5-10+lb increase from last week.
B) Three sets for max total reps of:
– 60 seconds of rowing for calories
Rest 60 seconds
– 60 seconds of thrusters (95/65 lbs)
Rest 60 seconds
– 60 seconds of toes to bar
Rest 2 minutes
Tuesday 11/7
A) E3MOM x 3 sets
– 10 strict overhead presses
– 10 bent over supinated barbell rows
*Last day for overhead presses. Go up 5lb if you completed all sets from last week.
B) 5 rounds for time:
– 5 clean & jerk @ 60-65%
– 10 burpees over the barbell
– 40 double unders
R60S
Wednesday 11/8
A) AMRAP in 12 min @ 80-90%:
– 500/400m row
– 5 handstand push-ups
– 10 box jumps (24/20”)
– 15 RKB swings
R6M
AMRAP in 12 min @ 80-90%:
– 400m run
– 10 pull-ups
– 15 perfect push-ups
– 20 wallballs (20/14)
*RX+ keep HSPUs strict and pull-ups CTB.
B) 3 rounds for accessory:
– heavy suitcase carry (1 lap/arm)
– 20 hollow rocks
Thursday 11/9
A) E2M x 3 sets:
– 3 x snatch @ 55-65%
(high, hang, floor)
+
E2M x 3 sets:
– 2 x snatch @ 70-80%
(hang, floor)
+
E2M x 3 sets:
– 1 x snatch 85-90+%
*Not touch and go. Reset for every rep.
*Work from the power snatch if overhead squat mobility is limited.
B) EMOM x 4-6 sets
1: 5 hang squat snatches + 5 burpees over the barbell
2: 20 double unders + 5 burpees over the barbell
3: 12/9 cal row
Snatch weight: 115/75, 95/65, or 75/55
*Should be UB and sharp.
Friday 11/10
Tri-Phasic 1.1
A) 5 sets:
– back squat x 2 @ 80-88% (w/ 6 sec eccentric phase)
– immediately followed by
- 4 tall box jumps (step down)
- 4 weighted jumps
- 4 broad jumps
B) 5 sets:
– bench press x 2 @ 80-88% (w/ 6 sec eccentric
– immediately followed by
- 4 strict pull-ups
- 4 plyo push-ups
- 4 med ball chest tosses
*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.
C) 3 sets of each (complete each movement before moving to the next):
– 8 DB step-ups / side
– 8 DB bent over row / side
– 8 DB/BB bicep curls
– 8 DB tricep skull crushers
Saturday 11/11
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 11/12
8am Endurance
TBD Open Gym
