November 2023

CrossFit Main:Teams of 2: AMRAP 20 min;Partners alternate each movement throughout; 10 cal bike.10 DB box step overs10 Alt. arm DB hang clean and press Ex: p1 does 10 cal bike, p2 does 10 BSO, P1 does 10 alt. arm DB HCP,P2 does 10 cal bike, P1 does 10 BSO, P2 does 10 alt. arm […]

CrossFit “Jerry”https://www.crossfit.com/workout/2010/05/09#/comments For time:Level 6/5: those who have a sub 9 min mile run/sub 9 min 2kRun 1 mileRow 2KRun 1 mile Level 4/3: those who have a sub 10 min mile run/sub 10 min 2kRun 1200m.Row 1500m.Run 1200m. Level 2/1: those wh0 have a 10+ min mile run/10+ min 2kRun 800m.Row 1000m.Run 800m.

CrossFit MainE2 min x 30 min: Back squat to bench + :20-:30 handstand hold*emphasis today on the squat is sitting back with full stop on bench and pushing through hip/hamstring to stand, followed by handstand variation for :20-:30 under some fatigue directly after BS set. 0-10 min: 5 back squats to bench0: 35% 2: 40

CrossFit: A. E2 min x 10 min: Hang power snatch (above knee) 3-3-3-3-3*start around 30% of 1rm OHS and build in ~5% jumps0: 30% 2: 35 4: 40 6:45 8:50 B. E2 min x 10 min: snatch balance (from rack) 2-2-2-2-2*if OH position allows, continue adding in 5% jumps10: 50-55 12: 60 14: 65 16:

CrossFit: For time: 50 medicine-ball cleans (full squat)25 push jerks50 medicine-ball cleans Lvl6: MB 20/14, PJ 155/105 *60-65% of 1rm PPLvl5: MB 20/14, PJ 135/95Lvl4: MB 20/14, PJ 115/75Lvl3: MB 14/10, PJ 95/65Lvl2: MB 14/10, PJ 75/55Lvl1: MB 14/10, PJ 55/35

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main: ‘Sugar Free Granola’https://www.type1takedown.com/the-wod 5.7 rounds for time; (last round is partial round for the 0.7)400m run/row4 KB facing burpees12 American KB swings4 KB facing Burpees4 bar muscle ups/CTB/pullups Lvl6/5: 400m, KB 53/35#, bar muscle upLvl4/3: 300m, KB 35/26#, CTBLvl2/1: 200m, KB 26/18#, pullup/ring row

CrossFit Skill: DB snatch Lvl6/5: 50/35# Lvl4/3: 35/20 Lvl2/1: 20/12

CrossFit Main: Teams of 2 AMRAP 30 min: max distance row*Partners share time to complete max distance, and can share burpees over rower, score at end is total meters in the 30 min.Every 5 min (including at 0) stop and perform 10 burpees over rower