Nov 12-18

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

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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