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Saturday – November 16

In Teams of 2 (1 working / 1 resting)

2 Rounds

10 Synchro Bar Facing Burpees

30 Wall Balls

30 Hang Power Snatch (75/55)

30 Toes to Bar

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15 Synchro Bar Facing Burpees

30 Wall Balls

30 Hang Power Snatch

30 Pull Ups

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20 Synchro Bar Facing Burpees

30 Wall Balls

30 Hang Power Snatch

30 Bar Muscle Ups

*Round 2 – Barbell changes to Hang Power Clean (95/65)

*35 Minute Cap

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*While synchronized movements can slow things down in a workout, they force you out of your comfort zone when it comes to the pace of your workout. There are a lot of repetitions today – talk to your teammate and have a plan!

Friday – November 15

Part 1:

3 Sets

120 ft Weighted Carry

*Sandbags / Farmer / Front Rack / Overhead

400/300 M Row (Hard)

Part 2:

5-5-3-3-1-1-1

Deadlift

Sets can be all singles or touch and go. Save some in the tank for the singles.

*5-7 Ring Dips after each set

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*The four movements you perform today will push your entire body to a high degree. The ring dip is an essential bodyweight movement, and the lifting you do today will build pulling stamina. Row hard and pick that rock up right away!

Thursday – November 14

14 Rounds

3 Strict Pull Ups

5 DB Push Press (L)

5 DB Push Press (R)

10 Alternating DB Reverse Lunges

*Rounds 8-14 – Lunges turn to DB Squats

*DBs must be held in goblet squat position for lunges and squats

*28 Minute Cap

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*This long workout will drive the point of increased work capacity across broad time and modal domains. Put your focus on strict pull-ups – a base movement that everyone should be mastering, no matter what level.

Wednesday – November 13

Part 1:

3 Sets

12 Hollow Rocks

10-20 Seconds Rest

20 Second Hang f/ Pull Up Bar – Hollow Position

10-20 Second Rest

1 Minute Plank

*Rest 1-2 Minutes between sets

Part 2:

30 Burpees

70 Double Unders

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25 Burpees

75 Double Unders

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20 Burpees

80 Double Unders

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15 Burpees

85 Double Unders

.

10 Burpees

90 Double Unders

*Athletes do not need to jump at top of burpee

*27 Minute Cap

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*Hump day – get in here and break a sweat! Dont neglect working on body positions in Part 1.

Tuesday – November 12

Every 4:00 for 3 Sets

12 Back Squats + 120 ft Farmer Carry

*40-50%

Every 4:00 for 3 Sets

9 Back Squats + 120 ft Farmer Carry

*50-60%

*Squats do not need to be done unbroken, but that should be the goal. All sets of work should be done well under 2 minutes.

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*As we recover from the open, days like this are great for firing up the nervous system and getting back to good squatting patterns. The weight will be down but this won’t easy!

Monday – November 11

3 Rounds

10 Deadlifts (135/95)

7 Shoulder to Overhead (135/95)

then,

400 M Run

3 Rounds

10 Hang Power Cleans (155/105)

7 Strict Handstand Push Ups

then,

400 M Run

3 Rounds

10 Power Cleans (175/115)

7 Handstand Push Ups

then,

400 M Run

*25 Minute Cap

*There are three runs in this workout.

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Barbell Class – 615pm

10 sets:

Row 1:00 @ 75%

Power snatch + OHS + hang full snatch + OHS

Rest 0:30

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*This DT style workout will leave you burning, but you can improve a score by moving efficiently through the barbell and HSPU. Keep a good pace!

Saturday – November 9

In Teams of 2 (1 working / 1 resting)

AMRAP 8

3 Burpees to Target

6 KB Swings

3 Burpees to Target

3 Minute Rest

AMRAP 8

3 Burpees to Target

5 Box Jumps (24/20)

3 Burpees to Target

3 Minute Rest

AMRAP 8

3 Burpees to Target

4 Clean and Jerks (95/65)

3 Burpees to Target

*Entire workout is I go, you go format

*Record 3 separate scores

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Bring the heat today! Sprint hard and get plenty of rest while you partner does an entire round. Keep the barbell LIGHT at the end, we want touch and go reps!

Friday – November 8

CROSSFIT OPEN 20.5

For Time:

40 Ring Muscle Ups

80 Cal Row

120 Wall Balls

*20 Minute Cap

*Reps may be partitioned however you want

*Tiebreaker = Time of WB + Row Completion

OR

SCALED CROSSFIT OPEN 20.5

For Time:

40 Pull Ups

80 Cal Row

120 Wall Balls (14/10)

*20 Minute Cap

*Reps may be partitioned however you want

*Tiebreaker = Time of WB + Row Completion

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You get to choose how you want to go about this workout. We talk about this all time, be aware of where you are strong and where you are weak, and make a plan around it to make for the most efficient path to the end of the workout. One piece of advice…there should be minimal standing around unless you finished the Row/Wall Ball and are tying to get the Muscle Up!

Thursday – November 7

Part 1:

4 Sets

300/250 M Row

Rest 1-2 minutes between sets

*Aim for negative splits each round (go faster each round)

Part 2:

5-5-3-3-1-1-1

Back Squat

*Start at 60-65%. Add 3-5% each set.

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This will be a different approach on the rower than Tuesday, but we want to see you pick up the pace as you go with the final one being a sprint. Then you have the rest of class to work up to the heavy single on the back squat! Last heavy Squat day for awhile, go get it.