Sat Nov 12
Partners switch after each round.
8 Rounds
5 Clean and Jerk 185/125
10 Cals
8 Rounds
5 Strict HSPU
10 Pistols
8 Rounds
5 Burpee Muscle Ups
10 Deadlifts 225/155
Sun
10 Rounds
3 Front Squat 185/125
7 Hand Release Push Ups
7 Pull Ups
21/15 Cal
Monday
4×12 Back Squat
Most sessions we build in weight across sets.
Today we are shooting for 4 Sets of 12 all at the same weight (warm up before).
Take plenty of time between sets.
Metcon:
CrossFit Open 11.1
10 Min AMRAP
30 Double Unders
15 Snatches 75/55
These snatches are supposed to be light.
If you are scaling, pick a weight (could be a dumbbell) where you can do the 1st 15 unbroken and complete the 1st round in 90 seconds-2min.
Tuesday
4×12 Strict Press
If you did 4×10 last week, try and use the same weight.
Metcon:
8 Rounds
Min 1 6 Deadlift 225/135 RX+ 275/175
Min 2 12 TTB/GHD
Min 3 6 Burpees – RX+ 6 Inverted Burpees.
If you don’t finish an exercise in a minute, stop where you are and skip the next exercise.
Score the minutes you do all the work. – 24 is perfect
Inverted Burpee: Start on your back, standup, kick into the wall for a handstand
https://www.crossfit.com/essentials/the-inverted-burpee
(Video shows no wall)
Wednesday
5 Rounds
Every 6 Min
250M Row/Ski – RX+ 750M Bike (at 60RPM on the bike, this takes about 75 seconds)
10 Goblet Squats 53/35 – RX+ 100/70 DBall Squats
15 KB Swing 53/35 – RX+ 70/53
10 Pull Ups – RX+ 5 Muscle Ups
250M Row/Ski – RX+ 750M Bike
Score your slowest round
Thursday
3×5 Split Squat
Metcon:
24 Min Cap
10-20-30
Power Cleans 135/95 – RX+ 100/70 D Ball Clean
Hand Stand Push Ups – RX+ Deficit 45/25# Plate
Box Jump – RX+ Box Step Over with 45/25# Plate
RX+ 2-4-6 Rope Climb
The Round of 10 is 1/6th of the work.
If Scaling weights, reps, movements, make the round of 10 about 2-2.5 min of work.
Friday
“Karen” – One of the Classic CrossFit Benchmark
150 WallBalls –
2 pieces of advice.
Break these up earlier than you have to.
Keep your breaks to 10-15 seconds.
After Karen, give your legs a break.
4×15 Bench Press (last week of Bench Cycle)
3×5 Yates Row
