CrossFit

Saturday 12/5/20

CrossFit 12/4/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconBurn (Time)Complete in any order: 50 Burpees 75 Box Jumps 24/20 100/80 Cal Bike 125 Russian KBS 70/53 150 Air Squats 300 Dubs Break up reps ANY way you want 35min Cap Int: step-ups 24/20 80/64 cals 53/35 150 Double Unders or 600 Singles Beg: 40 Sprawls 60/48 cals 125 Russian KB 35/26 150 Box Squats 300 Singles

CrossFit 12/3/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillFront Squat (Heavy Single)20 min MetconToes-To-Bar/Lunge (Time)30-20-10 Toes to Bar Double Kettlebell Lunge 70/53 Int: Toes to Eyes 53/35 Beg: Toes to Rig 35/25

CrossFit 12/2/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillMax Height Box Jump (Distance)Max Height Box Jump10-12 min Metcon4RFT 12 Bar Facing Burpees 6 Deadlifts 500m Ski (Time)4 Rounds For Time 12 Bar Facing Burpees 6 Deadlifts 275/185 500m Ski 20 min cap Rx+: 315/205 Weight Should be unbroken for deadlifts Int: 225/155 Beg: Step Overs 135/95

CrossFit 12/1/20Warm-upCoaches Choice10-15 minutes coaches choiceSuperset18 min Bench Press (5x8 Building )All sets are +50% Single Arm Bent Over Row (5x10)Build to a heavy set of the day MetconAMRAP10 5 Power Snatches 10 OH Lunges 1 RC (AMRAP - Rounds and Reps)AMRAP 10 5 Power Snatches 95/65 10 OH Lunges 1 Rope Climb Int: 75/55 12' Beg: 45/35 Front Rack Lunge 2 Rope Walkups

CrossFit 11/30/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillSquat Clean and Jerk (E2MOM20)Building in WeightMetconFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups9 min cap Int: 75/55 Jumping Pull Ups Beg: 45/35 Ring Rows

Saturday 11/28/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFor Wod 2 and 3, partners may perform double unders simultaneouslyT3 Part 1 (AMRAP - Rounds and Reps)2 partners work 1 partner rests AMRAP 8min 10 Sync Front Squats 95/65 5 Sync Jerks 25 Double unders (1 Partner performs) Rx+ 135/95 Int: 75/55 12 Double Unders or 50 Single Unders Beg: 45/35 25 Single Unders MetconRest 2 minutesT3 Part 2 (AMRAP - Rounds and Reps)AMRAP 8 10 Sync Single arm DB Thruster 50/35 5 Sync TTB 25 double unders (2 Partners perform) Int: 35/20 12 Double Unders or 50 Single Unders Beg: 20/10 25 Single UndersMetcon2 minute RestT3 Part 3

CrossFit 11/27/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 100 cal 150 KBS 200 WB 150 Goblet 100 cal ski (Time)Teams of 2 100 Cal Bike 150 KB Swings 53/35 200 Wallballs 20/10 150 Goblet Squats 53/35 100 Cal Ski 1 partner is running 200m, the other is chipping away at the chipper 35 min cap Int: 80 cal bike 35/20 14/10 80 cal ski Beg: 25/15 10/6

CrossFit 11/26/20Warm-upHappy Thanksgiving Burg Fam!!!Running Warm Up2 min jog Then 2 Rounds 25 feet of each: Toy Soldiers High Knees Side Shuttle (each direction) Grapevine (Karaoke)(each direction) Backwards RunMetcon5k Run (Time)Max Effort 5k Run

CrossFit 11/25/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillPush Press (E2MOM12)E2MOM12 Perform 5 Push Press, Building in Weight MetconPower Couple (Time)30 Snatches 135/95 Rest 3 min 30 Clean and Jerks 135/95 18 min cap Score includes rest! Int: 95/65 Beg: 75/55