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Tuesday – December 1

500/400 M Row 

21 Hang Squat Cleans (95/65)

21 Wall Balls 

21 MB Squats 

Rest 2 minutes 

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500/400 M Row 

15 Hang Squat Cleans (115/75)

21 Wall Balls 

21 MB Squats 

Rest 2 Minutes

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500/400 M Row 

9 Hang Squat Cleans (135/95)

21 Wall Balls 

21 MB Squats

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Non-complimentary work goes against your typical Crossfit workout but every now and then it pops up and will challenge your muscle stamina more than normal. A lot of this will come down to decision making in regard to how you approach the row and barbell. If you go all out, be ready for some of the tougher wall balls and MB squats you’ve done. Be smart.

Saturday – November 28

In Teams of 2 (1 working / 1 resting)

Run 400 M together

3 Rounds 

30 Wall Balls 

30 KB Swings 

30 Toes to Bar 

Then Run 400 M together 

3 Rounds 

30 Thrusters (95/65)

30/24 Cal Row 

30 Pull Ups 

Then Run 400 M together

(You are running 3 times in this workout)

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If split down the middle, you will be doing 45 reps total of everything (row would be 45/36). Try to find a rep scheme that can keep you fresh enough to maintain a solid rate both inside and on the runs. Big sets aren’t always the way.

Friday – November 27

5 Rounds

3:00 on / 1:30 off 

5 Hang Power Cleans (95/65)

5 Push Press (95/65)

5 Burpees

10 Box Jumps (24/20)

*Start each AMRAP where you left off for one total score

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Pace this early on and keep track of how well you are landing on the box, especially if you did the squats on Wednesday. The consistency will likely come down to your burpee pace and smoothness on the box jumps. The barbell will just be a distraction.

Wednesday – November 25

YEAR 7 OF OUR THANKSGIVING TRADITION!!

OPTION 1:

100 Back Squats @ Bodyweight

OPTION 2:

100 Back Squats @ Bodyweight

*2x Push Ups every time you re-rack the bar (2x meaning twice as many reps from that previous set of squats)

OPTION 3:

AMRAP 20

20 Weighted Lunges

10 Push Ups

20 Air Squats

10 KB Swings or Alternating Hang DB Snatch

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The tradition lives on! This is one of the more challenging single modality workouts we do all year. If you want some dessert to pair with the squats, we dare you to give Option 2 a try! No matter what you choose to do, have fun and know you have a day of rest around the corner.

Tuesday – November 24

Part 1:

AMRAP 8

4 Heavy Power Cleans (aim for 70+%)

8 Toes to Bar 

*Approach here is strength more than speed/volume

Part 2:

EMOM 10

2-4 reps of Bar Muscle Ups OR Strict Pull Ups + Dips  

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Part 1 should be about your weight more than your rate. Go for quality reps and don’t be afraid to slow it down a notch. If you have 2 weights in your head, go with the heavier one. Part 2 will be dependent on your skill level. This should NOT be a max effort approach. Keep the movement clean on the muscle up OR work on skill progression and/or strength.

Monday – November 23

5 Rounds 

9 Wall Balls (20/14)

27 Double Unders 

9 Burpees 

18 Sit Ups 

27 Double Unders 

18 One Arm DB Push Press (9 R / 9 L)

1 Minute Rest

*24 Minute Cap

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This looks like a lot on paper, but you should be moving quickly through these movements. The stability will be the true test when you get to that DB at the end of each round. Go hard from the beginning, knowing that both the skill and load demands are low.

Saturday – November 21

In Teams of 2 (1 working / 1 resting)

16 Rounds (8 each)

9 Deadlifts (185/125)

6 Handstand Push Ups 

3 Box Jump Overs

Right into 

16 Rounds (8 each)

6 Hang Power Cleans (135//95)

6 Toes to Bar 

3 Burpees 

Right into

16 Rounds (8 each)

3 Hang Clean and Jerks (135/95)

6 Pull Ups 

3 Burpee Box Jump Overs 

*Entire workout is I go, you go (entire round)

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We want these individual rounds to take well under a minute early on. Keep the intensity up and pick weights / movements that can allow for that sub 1 minute per round!

Friday – November 20

Part 1:

Every 5:00 for 3 Sets 

500/400 M Row or 400 M Run 

12 KB Swings 

12 Thrusters (75/55)

*”Sprint” fashion 

Part 2:

3 x 20

Back Squat 

*Rest 2-3 minutes between sets

*Start light, increase load each set but this is NOT a 20-rep max.  Aim to hit your final set from the back squats last week on this final set.

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In Part 1, you are looking at about 2:30 – 4:00 of work. Can you find a repeatable pace? This is a LIGHT thruster that should be approach with an unbroken mindset. Part 2 is one more attempt getting some volume, do not try and crush yourself.

Thursday – November 19

10 Clean and Jerks (60-65%)

10 Burpees Over Bar

5 Clean and Jerks 

5 Burpees Over Bar 

Rest 2 Minutes

8 Clean and Jerks (70-75%)

8 Burpees Over Bar 

4 Clean and Jerks 

4 Burpees Over Bar 

Rest 2 Minutes 

6 Clean and Jerks (80-85%)

6 Burpees over Bar 

3 Clean and Jerks 

3 Burpees over Bar 

Rest 2 Minutes 

2 Clean and Jerks (90-95%)

2 Burpees over Bar 

1 Clean and Jerk 

1 Burpee Over Bar

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Use the 2 minutes of rest to change your weights, get a breather, and give your body enough rest to help maintain the same movement rep after rep despite the higher weights. Don’t go full-send on the burpees, this WOD is about the barbell

Wednesday – November 18

10 Rounds

10/8 Cal Row

7 Ring Dips or Ring Push Ups 

5 One Arm Turkish Sit Ups (R )

5 One Arm Turkish Sit Ups (L)

*Choose weight for turkish sit ups (suggestion is 35/25 or lighter)

*Turkish Sit Ups can be done with KB or DB

*25 Minute Cap

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This should be approached as a smooth, consistent rate pace. The pushing in combination with the Turkish sit ups is “going to get spicy” as stated by Coach Liz. She’s right!