November 2018

Strength Deadlifts 8 Reps @ 50% 1RM 6 Reps @ 60% 4 Reps @ 70% 2 Reps @ 80% 2 Reps @ 90% Conditioning 5 rounds for time: 30 Double Unders 20 Alternating DB Snatches (50#/35#) 20 Alternating DB Overhead Lunges (50#/35#)

Power 5 sets: 3 Power Cleans + 1 Push Jerk *No touch n’ go *Goal is to finish heavier than last Tuesday Conditioning For time: 60/50 Calorie Row 40 C2B Pull-ups 20 Clean N’ Jerks (155#/103#)

Strength Back Squat Play Day Take 20:00 to build to today’s heavy Back Squat *Take 7-8 sets to build to heaviest single. *Let feeling and mechanics dictate loading. Conditioning 9:00 AMRAP: Reps of 3-6-9-12-15..etc.. Front Squats Bar Facing Burpees

Partner WOD With a partner, alternating movements throughout, complete 8 rounds for time of: 15 Pull-ups 20 Alternating DB Lunges (50#/35#) 15 Box Jumps (24″/20″) 20 DB Push Presses (2 x 50#/35#) 15 Toes-2-Bar Partner A starts with 15 Pull-ups, Partner B then performs 20 DB Lunges, Partner A then performs 15 Box Jumps, Partner

Partner WOD 👫 With a partner, complete as many round as possible in 25:00 of: •200yd Single Arm Overhead/Farmer’s Dumbbell Farmer’s Carry (2 x 50yd each partner – 2 x 50#/35# Dumbbells) •60 Wall Balls (30#/20#) *For the Single Arm Overhead/Farmer’s Carry, One dumbbell will be locked out overhead, while the other dumbbell is carried

Power 5 sets: 3 Power Cleans + 2 Push Jerks Build to a heavy complex. Conditioning A. 500m Row for time: -Rest till the 10:00 mark- B. Reps of 21-15-9 for time: Kb Swings (60#/44#) Toes-2-Bar Box Jumps

Strength Back Squat 4 Reps @ 70% 2RM 3 Reps @ 80% 2 Reps @ 90% 3 x 2 @ 95%-100%-100+% of 2RM Conditioning 5 rounds for time: 9 Thrusters (115#/83#) 9 C2B Pull-ups 9 Lateral Bar Hopping Burpees

Partner WOD CrossFit XLT Turkey Bash WOD 1 “Engine” 1k Row 50 Wallballs (20#/14#) 40 Toes-2-Bar / Knees-2-Chest 30 Shoulder-2-Overhead (155#/103#) (115#/73#) 20 Lateral Bar Hopping Burpees 10 Bar Muscle Up / 20 Pullups 20 Lateral Bar Hopping Burpees 30 Shoulder-2-Overhead (155#/103#) (115#/73#) 40 Toes-2-Bar / Knees-2-Chest 50 Wallballs (20#/14#) 1k Row Partners may split

Strength A1. 4 x 5 Front Squat @ 7-8 RPE* -Rest :30 A2. 4 x 15-20 Weighted Sit-ups -Rest :90 *Note: For the front squats, your heaviest set should feel like you could complete 3 additional reps if needed. Conditioning Reps of 21-15-9 for time: Hang Power Cleans (135#/93#) Handstand Push-ups

Strength Strict Press x 5-3-3-1-1-1 Push Press x 3-3-3-1-1-1 Build to today’s heaviest Strict Press, and continue to build to today’s heaviest Push Press. Conditioning 4 x 3:00 AMRAP of: 5 Shoulder-2-Overhead (155#/103#) 7 Toes-2-Bar 9 Box Jump Overs (24″/20″) Rest 1:00 between each round. Start each AMRAP where you left off in the previous.