Friday: November 30th

 
A. 2 Rounds
20 shoulder taps *sub hand marches in place (facing wall). *sub feet on box
rest 30-45 seconds
Head stand kip to hand stand *on the wall x5 efforts *sub max effort strict hspu on box
Rest 30-45 sec
:15-:30 sec hanging L-hold on pull up bar (point toes)
 
B. Skin the cat practice
 
C. 12 min cap
1 mile run
AMRAP
3 power cleans 205/135
3 bar muscle ups
 
L1- 185/125 (bar muscle ups with box)
L2- 135/95 (CTB pull ups)
L3- 95/65 (pull up/banded pull up)
Friday: November 30th

Wednesday: Nov 21

CROSSFIT:
 
A. Deadlift
(every 90 seconds for 6 min. For larger classes, every 2 minutes for 8 minutes )
55% 8 reps
65% 6 reps
75% 5 reps
85% AMRAP
 
B.
For time:
800 meter run
60 alt db snatch 50/35
40 burpees
20 pull ups
 
LIFT:
 
A. Power snatch
80% 3r
85% 2r
90% 1r
80% 3r x 2s
 
B. Power clean
80% 2r
85% 2r
90% 1r
 
C. Jerk from rack
80% 3r
85% 2r
90% 1r
Wednesday: Nov 21

Tuesday 11/20:

CrossFit:
A. EMOM for 3 rounds
– Station 1- 5x false grip ring pull ups
(sub 10 ring rows *w false grip)
– Station 2- Hand stand practice 30 seconds
– Station 3- :45 sec side plank L
– Station 4- :45 sec side plank R
B. AMRAP 6 min
12 ab mat sit ups
15 air squats
Rest 2 min
Then:
AMRAP 5 min
10 toes to bar
12 box jump overs 24/20
Rest 2 min
Then:
AMRAP 4 min
8 strict toes to bar
10 DB step overs 35lb/20lb in each hand
Lift:
A. Snatch (15 min to complete):
80% 3r
85% 2r
90% 1r x 3s
B. Clean and jerk (rest of class):
80% 2r
85% 2r
90% 1r x 3s
C. Front squat
80% 3r
85% 2r
90% 1r
95% 1r
Tuesday 11/20: