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