November 2017

Strength Front Squats 15 minutes to build to a heavy set of 2 Conditioning Reps of 3-6-9-12-15-12-9-6-3 Wall Balls (30#/20#) C2B Pull-ups Start with 15 Double Unders (30 Singles) and complete 15 Double Unders (30 Singles) after each round (10 sets total)  

Strength 16 minute EMOM: Even minutes: 5 Deadlifts @ 60% 1RM Odd minutes: 5 Strict Handstand Push-ups* *Scaling: 5 Strict HSPUs → 5 Kipping HSPUs → 5 Pike Push-ups → 8-10 Seated KB Presses Conditioning 3 rounds for max reps: 1:30 Max Calorie Row Rest :45 1:30 Max Power Cleans (165#/113#) Rest :45

Olympic Every :90 for 12 minutes (8 sets) complete: 2 Full Snatches *Reset between reps. Start at a moderate weight and build to something heavy. Conditioning 5 rounds for time: 10 Alternating DB Squat Snatches (50#/35#) 10 Burpees Stick Jumps (20″/16″)

Strength Back Squat A. Warm up: 8 reps @ 40% 1RM 6 reps @ 50% 4 reps @ 60% B. Working sets: 6 reps @ 70% 1RM 1 rep @ 90% 6 reps @ 75% 1 rep @ 95% 6 reps @ 80% 1 rep @ 100% Conditioning For time: 30 Pull-ups 10 Thrusters (75#/53#)

Partner WOD With a partner, complete as many rounds as possible in 25 minutes of: 800m Run 50 Clean & Jerks *Partners must run 800m together. *The weights on the Clean and Jerk will increase each round Round 1 = 95#/63# Round 2 = 115#/83# Round 3 = 135#/93# Round 4 = 155#/103#

Don’t be a turkey, come on in to Capital City CrossFit at 7:00am or 8:00am to burn some calories before getting stuffed! Partner WOD Pass the Turkey 3.0 With a partner, complete as many reps as possible in 30 minutes of: 200 yd Farmers Carry (2 x 70#/53# Kbs) 60 Partner Wall Balls (20#/14#) 200

Strength A1. 5-5-5-5-5 Bench Press (add weight each set, finishing with a heavy set of 5) Rest :45 A2. 5 x 8/8 Single Leg RDL Rest :90 Conditioning With a partner, complete as many alternating rounds as possible in 20 minutes of: 500m Row While one partner is rowing, the other is completing the following:

Olympic Every :90 for 12 minutes (8 sets): 1 Power Snatch + 1 Snatch Build to heavy with no misses. Conditioning CrossFit Open Workout 11.4 10 minute AMRAP: 60 Bar Facing Burpees 30 Overhead Squats (120#/88#) 10 Muscle-ups

Strength Back Squat A Warm-up 8 reps @ 40% 5 reps @ 60% 3 reps @ 70% 2 reps @ 80% 1 rep @ 85% B. Working Sets 10 x 1 @ 92.5% – Every minute, on the minute Conditioning Reps of 24-18-12 for time: Dumbbell Lunges (2 x 50#/35#) Dumbbell Push Press (2 x

Partner WOD With a partner, complete as many rounds and reps as possible in 25 minutes of: 60 Wall Balls (20#/14#) 30 Power Cleans (135#/93#) *At the top of every minute (including the first minute) each partner must stop what they are doing and complete 4 burpees. Only one person working at a time.  Score