Saturday Nov 27
40 Min Cap
100 Wall Balls
100 Cal
100 Hang Cleans 95/65
100 Cal
100 Front Rack Step Back Lunges
100 Cal
100 Shoulder to Overhead
100 Cal
100 GHD/TTB
(Most groups will get stuck on 4th round of Cals)
Sunday Nov 28
12 Rounds
9 Box Jump Overs
6 Pull Ups
3 Cleans 185/125 (use 70-75% of your 1 rep max)
For the next 4 weeks we are going to follow the “Bigger Faster Stronger Plan”
Monday we will Squat, Tues Strict Press, Thurs Deadlift, Fri Bench
Monday Nov 29
Back Squat 3×3
Metcon:
“Amanda”
9-7-5
Muscle Ups
Squat Snatch 135/95
or
“Ingrid”
10 Rounds
3 Snatch 135/95 (scale to a weight you can do multiple rounds touch and go)
3 Burpee Over Bar
Tuesday Nov 30
Strict Press 3×3
Metcon:
With a partner 24 Min
Partner 1: 2 Min 15 Cal + Max Wall Balls. Partner 2: Rest
Partner 2: 2 Min 15 Cal + Max Wall Balls. Partner 1: Rest
Keep going until you have completed 200 Total Wall Balls
After you have done 200 Wall Balls
Partner 1: 2 Min 10 HSPU + Max Muscle Ups. Partner 2 Rest
Partner 2 2 Min 10 HSPU + Max Muscle Ups. Partner 1 Rest
Score total Muscle Ups
Wednesday Dec 1
10 Min to Build to a heavy clean about 85-90% of your 1RM
Then
12 Rounds
Min 1 40 Double Unders
Min 2 12 Toes to Bar
Min 3 1 Power Clean about 85-90% of your 1 RM (Don’t miss any)
Score how many rounds you completed all the work.
Thursday Dec 2
Deadlift 3×3
Metcon:
CrossFit Open 11.6
Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster, 3 reps (M: 100 lbs, W: 65 lbs)
3 Chest to bar Pull-ups
Thruster, 6 reps
6 Chest to bar Pull-ups
Thruster, 9 reps
9 Chest to bar Pull-ups
Thruster, 12 reps
12 Chest to bar Pull-ups
Thruster, 15 reps
15 Chest to bar Pull-ups
Thruster, 18 reps
18 Chest to bar Pull-ups…
If you complete 21, go on to 24, etc.
Friday Dec 3
Bench Press 3×3
Metcon:
“Cindy”
20 Min AMRAp
5 Pull Ups
10 Push Ups
15 Air Squats
or
‘Mary”
20 Min AMRAP
5 HSPU
10 1 Legged Squat
15 Pull Ups
