A) Take 15 minutes to build to a 3RM deadlift.
B) 4 rounds for total working time:
– 400m run
– 10 deadlifts
– 15 toes to bar
R3M between rounds.
*Subtract 9 minutes to get total working time.
*Deadlift weights: 275/185, 225/155, 185/125, 155/105, 135/95
Monday 11/21
A) E2MOM x 12 min
– 1 hang squat clean + 1 squat clean + 2 front squats
*work from about 60-80%
B) For time:
– 60/45 cal row
– 100 double unders (300 singles)
– 60 wallballs (20/14)
C) 2-3 rounds for efficiency:
– 8 DB rows per side @ 2011
– 15 banded hamstring curls
Rest as needed
Tuesday 11/22
A) Take 15 minutes to build to a 3RM deadlift.
B) 4 rounds for total working time:
– 400m run
– 10 deadlifts
– 15 toes to bar
R3M between rounds.
*Subtract 9 minutes to get total working time.
*Deadlift weights: 275/185, 225/155, 185/125, 155/105, 135/95
Wednesday 11/23
A) E2MOM x 16 min (8 sets)
– 2 push press
*All sets heavier than 11/17
B) 4 rounds for time:
– 5 ground to overhead 185/125, 155/105, 135/95
– 10 CTB pull-ups
R4M, then…
4 rounds for time
– 10 burpees
– 30 double unders
Thursday 11/24 – Happy Thanksgiving
Gym Closed
Friday 11/25 – 10am only
Partner “Eva”
5 rounds for time:
– 800m run
– 30 KB swing (70/53)
– 30 pull-ups
Saturday 11/26
8am Masters
9am CrossFit
10am Barbell
Sunday 11/27
8am Endurance
Be sure you’re in the know about when class times are this week! Have a CrossFitter friend or family member in town for the holiday? Get them signed up as a drop-in and bring them on in for class!
Here is this week’s schedule:
Wednesday 11/23 – No 7:30pm Class
Thursday 11/24 – Gym Closed
Friday 11/25 – 10am Only
Saturday 11/26 – Regular Schedule
A) E2MOM x 12 min
– 1 hang squat clean + 1 squat clean + 2 front squats
*work from about 60-80%
B) For time:
– 60/45 cal row
– 100 double unders (300 singles)
– 60 wallballs (20/14)
C) 2-3 rounds for efficiency:
– 8 DB rows per side @ 2011
– 15 banded hamstring curls
Rest as needed
A) Back squat cluster
– 5.5.5.5 x 3 sets
*Rest 30 sec between clusters and 3 minutes after each set.
*Start moderate and build if able.
B) 3 sets for efficiency:
– 45-60 sec overhead earthquake bar hold
– 2 laps suitcase carry (1 side/lap)
– 6-8 L-sit supinated pull-ups
– 12-15 kneeling pallof presses/ side (green band)
A) E3MOM x 15 min (5 sets):
– push press x 3 reps
Goal is to be 3-5% heavier than 11/4 for all sets.
B) E3MOM x 12-18 min (4-6 sets)
– Row 250/200m
– 5 burpee box jump overs (24/20”)
– 10 push press (115/75)
*Keep intensity at 90-95%.
A) E2MOM x 12 min (6 sets):
– 2 position snatch
(hang, 2” below knee)
*Pause 1 sec in each position before initiating snatch.
*Keep weight light to moderately heavy and work on positioning.
B) 8 minute AMRAP:
– 6 front squats (185/125, 155/105, 135/95, 115/75)
– 30 double unders (60 single unders)
C) 3 rounds for efficiency:
– 8 supinated grip Romanian deadlifts @ 30X1
– 10 ring rows @ 30X1
Rest as needed
*Perform RDLs at 40-50% max DL
*Get as horizontal as possible on rows
A) 8 minutes to build to a heavy:
– power clean + 2 split jerks
*Acquire heavy rep in 6 working sets. Do not fatigue yourself.
*Goal is to get to what you hit last week.
B) 3 rounds for time:
– 400m run
– 8 ground to overhead (135/95)
– 12 toes to bar
– 16 wallballs (20/14)
*Workout subject to alteration dependent on class size.