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CrossFit – Tue, Nov 22 Front Squat (Weight) <p>Front Squat</p><p>On the 2:30 x 6 Sets:&nbsp;<br />Set 1: 5 Reps @ 75%&nbsp;<br />&nbsp;<br />Set 2: 3 Reps @ 75&nbsp;<br />&nbsp;<br />Set 3: 1 Rep @ 80%&nbsp;<br />&nbsp;<br />Set 4: 5 Reps @ 75%&nbsp;<br />&nbsp;<br />Set 5: 3 Reps @ 80%&nbsp;<br />&nbsp;<br />Set 6: 1 Rep @ […]

CrossFit – Mon, Nov 21 Hang Squat Clean + Jerk (push or split) (Weight) <p>On the 2:30 x 6 sets</p><p>Sets 1 &amp; 2: 75%<br />Sets 3 &amp; 4: 80%<br />Sets 5 &amp; 6: 85%&nbsp;</p> Doce (AMRAP – Rounds and Reps) <p>3 Rounds X AMRAP 4:</p><p>27/21 Cal Row</p><p>21 Power Cleans</p><p>15 Box Jump Burpees&nbsp;</p><p> </p><p>Rest 4 minutes between

CrossFit – Sat, Nov 19 Metcon (Time) <p>2 Rounds For Time:</p><p>100 Wallballs (20/14lbs)</p><p>50 T2B</p><p>400m Wallball Carry (20/14lbs)</p><p> </p><p>ADV RX – Wallball (30/20lbs)&nbsp;</p>

CrossFit – Fri, Nov 18 Deadlift (Build to a heavy single) <p>Suggested warm-up</p><p>3-5 reps @ 50%</p><p>2-3 reps @ 60%</p><p>1-2 reps @ 70%</p><p>1 rep @ 80%</p><p>1 rep @ 85%</p><p>keep building with small jumps until you reach your heavy single</p> Metcon (Time) <p>Partner WOD</p><p>50 Ring MU</p><p>100 DB Hang Snatch 50/35</p><p>4,000m Row</p><p> </p><p>RX – Bar MU</p><p>Modifications for MU</p><p>C2B/Pull-ups/Ring Rows</p>

CrossFit – Thu, Nov 17 Metcon (AMRAP – Reps) <p>EMOM X 24 (6 Rounds for Reps)</p><p>Minute 1: max lunges in place</p><p>Minute 2: max burpees to a target</p><p>Minute 3: max sit-ups</p><p>Minute 4: rest</p>

CrossFit – Wed, Nov 16 Shoulder Press (Build to a heavy single) <p>Suggested Warm-up</p><p>Empty Bar 10 strict press</p><p>Light weight 5 strict press</p><p>2-3 presses at next weight jump…. keep building in singles.&nbsp; Make big jumps early on and small ones as you get closer to your max.</p> Metcon (Time) <p>5 Rounds For Time:</p><p>30 DU</p><p>10 Deadlifts 185/135</p><p>5

CrossFit – Tue, Nov 15 Squat Clean (Build to a heavy single)

CrossFit – Mon, Nov 14 Back Squat (Build to a heavy single) <p>3-5 set 50%</p><p>2-3 sets 60%</p><p>1-2 sets 70%</p><p>1 sets 80%<br />1 set 85%<br /> </p><p>keep building with small sets until you hit your heavy single</p> Metcon (Time) <p>Partner For Time: &nbsp;<br />70 Front Squats 95 / 65 lb<br />60 Front Squats 115 / 85 lb<br

CrossFit – Sat, Nov 12 Metcon (Time) <p>Partner WOD</p><p>10 Rounds For Time:</p><p>6 Power Cleans<br />200 Meter Row&nbsp;<br />2 Legless Rope Climb&nbsp;<br /> </p><p>Adv RX rope climbs &amp; 155/105</p><p>RX 5 Pull-ups per person &amp; 135/95</p>

CrossFit – Fri, Nov 11 Back Squat (3-4 Sets: 1-2 Reps @ 85-90% of 1RM Back Squat (Across)) CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and