November 2023

CrossFit Main strength E3MOM x 15 minfull cleandirectly into: 5 jump tall box jumps 0: 5x clean @45%5x jump tall box jumps3 5x CLEAN @ 55%5x BJ6: 5x Clean @ 65%5x BJ9: 5x Clean @ 75%5x BJ12: 3x Clean @ 85%5x BJ15: AMRAP reps Clean @ 95%5x BJ

CrossFit: Main:Pacing drill; Run: (scale to bike as needed) 10 rounds (20 min clock)Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest Beginning from gym, run out for :30 until coach yells time at :30 mark (look to see where you finished, you’ll need a landmarker to keep track of so you can

CrossFit: Main: A. handstand skill; B. Alt. reverse tabata :10 on x :20 off x 8 sets (12 min)Guide the option of reverse tabata :10 x :20 for beginner/intermediates who are just learning these movements, and full tabata :20 x :10 for those who want more of a challenge and are competent and comfortable with

CrossFit: Main: Teams of 2AMRAP 20 min: I go, you go style, so partner 1 is working while p2 is active resting and vice versa… P1. 5 sandbag squats, directly into 100′ bear hug carry 50′ down length of room between bikes and back.P2. while P1 is working P2 completes active rest on echo bike

REST DAY-Mobility and Maintenance

Open Gym: 8am-10am

Open Gym Only: 2:30-4pm Gym workout: E2 min x 30 min (5 sets) At home workout: E2 min x 30 min (5 sets)

Happy Thanksgiving! The gym is closed!Get out and do a Turkey Trot! 5k run/jog/walk!!

Main: 20 min clock;P1. Back rack carry from rack-rack (25′) and back (25′) (then switch out weights for buddy during transition)~100% of 1rm back squatP2.Farmers carry out 50m/ carry back 50mP3. rest Lvl6: farmers carry 88/70, 100% BS carry weightLvl5: 70/53, 90%Lvl4: 53/44, 80%Lvl3: 44/35, 70%Lvl2: 35/26, 60%Lvl1: 26/18, 50%

CrossFit: Main: Goal is to start/end higher than 2 weeks ago…E2 min x 10 min: 3 strict shoulder press0: 3 x 30-35% of 1rm pp, every 2 min, increase by ~5% jumpsE2 min x 10 min: 2 push press10: 2×60-65% of 1rm pp, every 2 min, increase by ~5% jumpsE2 min x 10 min: 1