CrossFit

CrossFit 11/24/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon10RFT 1 Rope Climb 10 DB Snatches (Time)Buy In: 2k Row 10 Rounds 1 Rope Climb 10 DB Snatches 50/35 Buy Out: 2k Ski 35 min cap *Scale row to finish within 7-10 min* Int: 1500m 35/20 Beg: 1250m Rope Walk Ups 20/10

CrossFit 11/23/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBack Squat (Heavy Double)20 min to find heavy double MetconFT 50 TTB Pistols Burpees Front Squats (Time)For Time 50 Toes to Bar 50 Alternating Pistols 50 Burpees 50 Front Squats 95/65 14 min cap Int: Toes to Eyes Banded Pistols 75/55 Beg: Toes to Rig Pistols to Box 45/35

CrossFit 11/21/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon30RFT T3 10 Cal Bike 5 PC 5 Burpees Over Barbell (Time)Teams of 3 30 Rounds For Time 10/8 Cal Bike 5 Power Cleans 95/65 5 Lateral Burpees Over the Barbell 40 min cap Rx+: 135/95 Bar Facing Burpees Int: 12/8 Beg: 10/6 45/35 Step Overs *Scale to have all power cleans touch and go, short sprint!*

CrossFit 11/20/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillClean Complex (Power Clean + 2 Push Jerks) (18 min to find Heavy Set of the Day )Clean Complex Power Clean + 2 Push JerksMetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsFemale Thrusters: 35# 12 min cap Int: Banded Pull Ups Beg: Ring Rows

CrossFit 11/19/20Warm-upCoaches Choice10-15 minutes coaches choiceSupersetPerform OHS 5x5, after each set perform 60s Weighted Chinese Plank AND 15 GHD Sit Ups. Chinese Plank must be unbroken. Overhead Squat (5x5 @ 60-70% of Snatch 1RM )Chinese Reverse Plank (60s )Place your shoulder blades and feet on a bench. Place weight in on your stomach/hips and hold. Don't allow your hips to sag/drop. Every second is a "rep"GHD Sit-ups (15 reps)Metcon3RFT 10 Bar Facing Burpees 10 Snatches 75/55 (Time)3 Rounds For Time 10 Lateral Burpees Over Bar 10 Snatches 75/65 6 min cap Rx+: 115/75 Int:

CrossFit 11/18/20Warm-upCoaches Choice10-15 minutes coaches choiceSkill16 min Sumo Deadlift (Heavy Set of 5 )Metcon3RFT 30 Cal Bike 20ft DB Front Rack Lunge 10 Renegade Rows (Time)3 Rounds For Time 30/24 Cal Bike 20ft Double DB Front Rack Lunge 50/35 10 Renegade Rows (1-1-2-2 count) 17 min cap Int: 35/20 Beg: 25/20 cal Single DB Front Rack Lunge 20/10

CrossFit 11/17/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFor today's workout, pressing movement should progressively get "easier" between metcons, while pulling motion becomes more difficult. Scale each workout thinking about what movement will follow in the next metcon! AMRAP8 10 HSPU 6 CTB (AMRAP - Rounds and Reps)AMRAP 8 10 HSPU 6 Chest To Bar Int: Elevated Pullups/Banded Beg: DB Press 20/10 Jumping Pull Ups MetconRest 3 min AMRAP 8 10 Deficit Push Ups 4 sPU (AMRAP - Rounds and Reps)AMRAP 8 10 Deficit Push Ups 25/10 4 Strict Pull Ups Int: Push Ups 2 sPU Beg: Elevated

CrossFit 11/17/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFor today's workout, pressing movement should progressively get "easier" between metcons, while pulling motion becomes more difficult. Scale each workout thinking about what movement will follow in the next metcon! AMRAP8 10 HSPU 6 CTB (AMRAP - Rounds and Reps)AMRAP 8 10 HSPU 6 Chest To Bar Int: Elevated Pullups/Banded Beg: DB Press 20/10 Jumping Pull Ups MetconRest 3 min AMRAP 8 10 Deficit Push Ups 4 sPU (AMRAP - Rounds and Reps)AMRAP 8 10 Deficit Push Ups 25/10 4 Strict Pull Ups Int: Push Ups 2 sPU Beg: Elevated

CrossFit 11/17/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFor today's workout, pressing movement should progressively get "easier" between metcons, while pulling motion becomes more difficult. Scale each workout thinking about what movement will follow in the next metcon! AMRAP8 10 HSPU 6 CTB (AMRAP - Rounds and Reps)AMRAP 8 10 HSPU 6 Chest To Bar Int: Elevated Pullups/Banded Beg: DB Press 20/10 Jumping Pull Ups MetconRest 3 min AMRAP 8 10 Deficit Push Ups 4 sPU (AMRAP - Rounds and Reps)AMRAP 8 10 Deficit Push Ups 25/10 4 Strict Pull Ups Int: Push Ups 2 sPU Beg: Elevated

CrossFit 11/17/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFor today's workout, pressing movement should progressively get "easier" between metcons, while pulling motion becomes more difficult. Scale each workout thinking about what movement will follow in the next metcon! AMRAP8 10 HSPU 6 CTB (AMRAP - Rounds and Reps)AMRAP 8 10 HSPU 6 Chest To Bar Int: Elevated Pullups/Banded Beg: DB Press 20/10 Jumping Pull Ups MetconRest 3 min AMRAP 8 10 Deficit Push Ups 4 sPU (AMRAP - Rounds and Reps)AMRAP 8 10 Deficit Push Ups 25/10 4 Strict Pull Ups Int: Push Ups 2 sPU Beg: Elevated