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CrossFit – Sat, Dec 3 Metcon (Time) <p>Partner WOD</p><p>3 Rounds For Time:</p><p>1,000m run</p><p>10 Ring MU</p><p>100 Air Squats</p><p>30 DB Power Snatch (70/50lb DB)</p><p>20 Deficit HSPU (45/25lb plates)</p><p> </p><p>RX Snatch (50/35lb DB) and no deficit on the HSPU and Bar MU</p><p> </p><p>Modifications:</p><p>RUN</p><p>-reduce distance</p><p>-1250m Row</p><p> </p><p>RING MU</p><p>-reduce reps</p><p>-20 Pull-ups or C2B</p><p>-10 double db devil’s press</p><p> </p><p>DUMBBELL SNATCHES</p><p>-reduce reps</p><p>-DB hang Snatches</p><p>-KBS</p><p> </p><p>DEFICIT HSPU</p><p>-reduce reps</p><p>-push-ups</p>

CrossFit – Fri, Dec 2 Hang Squat Clean (On the 2:30 x 6 sets:) <p>Set 1: 3 reps @75%</p><p>Set 2: 2 reps @80%</p><p>Set 3: 2 reps @80%</p><p>Set 4: 2 reps @80%</p><p>Set 5: 1 rep @85%</p><p>Set 6: 1 rep @85%</p> CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and

CrossFit – Thu, Dec 1 Metcon (Time) <p>12-10-8-6 Dumbbell Floor Press</p><p>50-40-30-20-10 Single DB Lunges</p><p>30-30-30-30-30 DU</p><p> </p><p>ADV RX (50/35lb) with the lunges and the Floor Press</p><p>RX (50/35lb) with the Floor Press only&nbsp;</p>

CrossFit – Wed, Nov 30 Deadlift (On the 3:00 x 5 Sets: 3 Reps @ 75-80% across) <p>Same weight for all sets&nbsp;</p> Christine (Time) 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. box

CrossFit – Tue, Nov 29

CrossFit – Mon, Nov 28 Weightlifting <p>For those that do not OHS do Back Squats not Front Squats.</p> Overhead Squat (On the 2:30 x 6 ) <p>Set 1: 6 @ 70%</p><p>Set 2: 4 @ 70%</p><p>Set 3: 2 @ 75%</p><p>Set 4: 6 @ 70%</p><p>Set 5: 4 @ 75%</p><p>Set 6: 2 @ 80%</p><p>****off the Rack****</p> Back Squat

CrossFit – Sat, Nov 26 Metcon (Time) <p>Partner WOD</p><p>5 Rounds For Time:</p><p>20 Over the Bar Burpees</p><p>20 Power Snatches</p><p>200m Run</p><p> </p><p>*Split Reps and run together.</p><p>Round 1: 95/65</p><p>Round 2: 115/85</p><p>Round 3: 135/95</p><p>Round 4: 115/85</p><p>Round 5: 95/65</p>

CrossFit – Fri, Nov 25 Push Jerk (On the 2:30 x 6 across 2-3 Push Jerks – @75-80% Off the rack) CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups

CrossFit – Thu, Nov 24 Metcon (Time) <p>HAPPY THANKSGIVING</p><p>PARTNER WOD – Enjoy working out at all the "girls" houses!</p><p>"Angie’s House"</p><p>50 Pull-ups (ring rows)</p><p>50 Push-ups</p><p>50 Sit-ups</p><p>50 Air Squats</p><p>"Helen’s House"</p><p>2 Rounds</p><p>400m Run (together)</p><p>21 KBS (24/16kg)</p><p>12 Pull-ups (ring rows)</p><p>"Karen’s House"</p><p>100 Wallballs</p><p>"Annie’s House"</p><p>40-30-20</p><p>DU</p><p>Sit-ups</p><p>"Kelly’s House"</p><p>400m Run (together)</p><p>30 Box Jumps (24/20")</p><p>30 Wallballs (20/14)</p><p>"Ellen’s House"</p><p>2 Rounds&nbsp;</p><p>20 Burpees</p><p>21 DB Snatches (50/35)</p><p>12 Single arm

CrossFit – Wed, Nov 23 Deadlift (5×5 @ 75% across rest 3 minutes between sets ) Sick Joke (Time) <p>10-9-8-7-6-5-4-3-2-1</p><p>Deadlifts 225/155</p><p>Kipping HSPU</p><p> </p><p>Between each round 4 mat lengths of HSWalk</p><p> </p><p>RX between rounds 10 AlterDB hang Snatch (50/35)</p>