CROSSFIT

11/11/2019-11/17/2019

Monday Veterens Day
*Normal Class Schedule

A. Front Squat
5 @ 73%
3 @ 78%
1 @ 83%
5 @ 78%
3 @ 83 %
1 @ 88%
B. “Infernal Armistace”
11 Min AMRAP:
– 11 Squat Cleans (95/65)
– 19 DUs
– 19 T2B

Tuesday
A. 3 Sets:
– Strict Press X 5 (heaviest across)
Rest 30s
– HSPU X AMRAP
*Scale to a movement where you can get 6-8+
Rest as needed
B. 3 Sets (every 4mins):
– 45s Push Press (95/65)
Rest 15s
– 45s Cals Row
Rest 15s
– 45s Pushups
Rest 1:15

Wednesday
A. Build to todays “tough”
– Power Clean + Hang Squat Clean + Front Squat
B. For Time:
– 40 Deadlifts (225/155)
– 30 Power Clean (135/95)
– 20 Snatches (95/65)
*Every Drop of the barbell=200m Run
**Start w/ 200m Run
***Don’t have to run once set is finished

Thursday
A. 3-4 Sets:
– AMRAP UB Bench (Add 5-10lbs, try to match reps)
– 12-15 Body Row (feet on bench, pull chest to bar)
*Superset. Rest as needed between
B. For Time:
*Complete in any order
– 75/50 Cals AB
– 50 KB Swings (70/53)
– 25 Bar MU
*Every 3 mins, including 0:00= 7 Burpee to 6” target

Friday
A. 4-5 Sets
– Squat Snatch + 2OHS (7/10 effort for all sets)
B. EMOM To Fail:
– 5 Power Snatch (75/55)
– 5 Box Jumps (24/20)
– 5 Wall Balls (24/20)
*Every 5 mins add 1 rep to each movment

Saturday
8am: OLY
9am: Woolfeman Special (TBA Friday night)

Sunday
Open Gym: 8:30am-10:30am

FUNCTIONAL BODY BUILDING

Monday 11/11
A. 2-3 Sets:
– Single leg bridge holds X 5 (each)
– 5 GM + 5 Kang + 5 Jump (w/ PVC)
– Band Pulls X 15
B. 3-4 sets
– Front Squat X 5 + Back Rack Lunge X 10
– 1arm DB Row X 10
-15 GHD + 15 Leg Lifts
C. 3-4 Sets:
– Wtd. Cossack X 5-6 (each)
– DB Death March X 12-15 steps (heavier than before)
– Wtd. Plank X 30s + 15 Hollow Rocks

Wednesday
A. 2-3 Sets:
– 30s Banded Pancake Stretch
– 10 RDL + 10 PVC Pass Through
– 10 Ring Row
B. 3-4 Sets:
– 50’FR KB Walking Lunge
– Hang Muscle Clean X 8-10
– Strict Pullup X 8-10
– C. 3-4 Sets:
– 5-6 GHR
– High Pull X 8-10
– Hanging Knee raise hold X 30-40s

SPICY 60

Monday 11/11
A. 7 Min AMRAP:
– 30/24 Cal Ski
– 20 Burpee to 6” Target
– AMRAP GHD w/ remaining time
Rest 3 mins
B. 7 Min AMRAP:
– 30/24 Cal AB
– 20 BBJO (24/20)
– AMRAP Air Squats
Rest 3 Mins
C. 7 Min AMRAP:
– 30/24 Cal Row
– 20 lateral Burpee over erg
– AMRAP Ab-Mat Sit ups

Wednesday 11/13
A. EMOM to Fail:
1) 10/7 Cal Row
2) 50’ bear hug carry
3) 10/7 Cal AB
4) Rest
*Cals go up 1 per round

OLYMPIC WEIGHTLIFTING

TBA!