11.30.19 SATURDAY

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CrossFit

METCON
AMRAP 30 in teams of 2:
150 Wall balls (20, 14)
150 Power Cleans (115, 75)
150 Calorie Row
Rx+:(Calories on Bike)

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11.29.19 FRIDAY

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CrossFit

STRENGTH/SKILL
1: Snatch (Heavy 1)
2: 1-1/4 Back Squat (Heavy 3)
3: DB Walking Lunges: 3 x 20

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11.27.19 WEDNESDAY

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CrossFit

GYMNASTICS
Gymnastics Skill – Week #3
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 30s Hard Effort Rowing or Bike
METCON
EMOM 20:
ODD Minutes: 10 Calorie Row
EVEN Minutes: 100 Meter Run

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11.26.19 TUESDAY

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CrossFit

STRENGTH/SKILL
1a: Half-Kneeling Landmine Press (4 x 8 ea)
1b: Pull-ups (4 x 6)
– Rx+:(Band Resisted Pull-ups)
METCON
Every 4:00 x 4 sets:
20 Hang Power Cleans (95, 65)
20 Front Squats (95, 65)
20 Push Presses (95, 65)

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11.25.19 MONDAY

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CrossFit

STRENGTH/SKILL
Glute Hip Thrust (5 x 5)
– Rx+ – band over just over the knees while performing these.
OR: Barbell Glute Bridge (5 x 5)
– Rx+ – band over just over the knees while performing these.
BENCHMARK METCON
“Batwings”
For time:
45 Calorie Row
30 Deadlifts (225, 155)
30 Lateral Burpees

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11.23.19 SATURDAY

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CrossFit

METCON
AMRAP 24:
20 SDHP (75, 55)
20 Wall Balls (20, 14)
20 Abmat Sit-ups
20 Max Power Snatch (75, 55)
100 Double Unders

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11.22.19 FRIDAY

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CrossFit

STRENGTH/SKILL
Push Press (1RM)
METCON
AMRAP 15 of KB Complex:
20 KBS (53, 35)
20 1-Arm KB Push Press – 10 each arm
20 Split Stance KB Rows – 10 each arm
2 Turkish Get-ups – each side

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11.21.19 THURSDAY

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CrossFit

STRENGTH/SKILL
1: Seated Box Jumps: 5 x 3
2: Banded Sumo Deadlift (6 x 3 @60% of 1RM)
3: Forward + Reverse Lunges: 3 x 16 each 
4: Weighted Plank

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11.20.19 WEDNESDAY

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CrossFit

GYMNASTICS
Gymnastics Skill – Week #2
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 10 Hollow Rocks + 30 Single Unders
METCON
For time:
1 Mile Run
Then,
5 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats

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