Nov 13 – 19

Saturday Nov 13

With a partner
90 Deadlifts 135/95
70 Snatches
50 OverHead Squats
500 Double Unders
90 HandStand Push UP
70 Chest to Bar Pull Ups
50 Box Jumps
(We did this on June 5th)

Sunday Nov 14

4 Rounds
15 Shoulder to Overhead 185/135 (Pick a weight that this will take 2-3 min)
15 Box Jump Overs
15 HandStand Push Ups
30/21 Cal

Monday Nov 15

5 Sets of 3 Clean 
Build up to about 90% of your 1 rep max 
Perform the 3 reps as 3 single reps with less than 5 seconds rest in between.
If you can clean more than your bodyweight, do these as Squat Cleans.
If you cannot clean more than your bodyweight, do these as Power Cleans.

4 Sets of 4 Front Squats with 75% of your 1RM Clean (Power or Squat, whatever is higher)
Clean the weight from the ground for the Front Squats

Metcon:

18 Min Cap
40-30-20-10 Cal (ladies 30-20-10-10)
40-30-20-10 DB Hang Clean and Jerk 50/35
4-3-2-1 Muscle Ups (Sub Burpee Pull Ups)

Tuesday Nov 16

50 cal
40 wallballs
30 HR push ups
20 TTB
10 power snatch (135/95)
5 rope climbs
10 power snatch
20 TTB
30 HR push ups
40 wallballs
50 cal

Wednesday Nov 17

Every 4 mins for 32 mins do: 
50 Double Unders 
8 Overhead Squats 95/65
5 HSPU
3 Muscle Ups
Adjust the weight and reps as needed so you are doing each exercise for about 30 seconds and finishing the round in under 2 min.
Record slowest round

Thursday Nov 18

Back Squat for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
Bigger Faster Stronger Week 4

Metcon:

2 Rounds
In 10 min Complete the Following:
40/32 Bike/Row/Ski Cal 
20 CrossBody Knee to Elbow / 40 Abmat Sit Ups
20 Single DB Step Back Lunge 50/35 (Either Goblet or Front Rack)
Max Deck Squat
3 Min Break b/t Rounds

Score is total # of Deck Squat

Friday Nov 19

Bench Press
#1: 10 reps
#2: 8 reps
#3: 6 reps
Bigger Faster Stronger Week 4

Metcon:

Either

Age Group Qualifier 21.3

For time:

• 75 cleans, 135 lb.
• 300 double-unders

Time cap: 15 min.

Or

CrossFit Open 15.5

27-21-15-9 reps for time of:
• Row (calories)
• Thrusters 95/65#

Choose this or 21.3 not both

POPULAR POSTS

Sep 23-29

Sat With a partner, one person working, one resting, split as needed.5 Rounds25 Cal20 DB Hang Snatch 50/35 – RX+ American KB Swing 70/5315 Burpee Over

Sep 16-22

Sat Sep 16 4 Rounds – split the work with a partner anyway you like.Run*20 Single Arm Devils Press 50/3540 Wall Balls60 DB CJRX+ Both

Sep 9-15

5 Rounds – Partners alternate after each exercise100M Run15 DB Deadlifts (1 DB 50/35) – RX+ DBall DL15 Burpees1 Min Break5 Rounds200M Run15 TTB15 DB

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