Rest Day/Make Up Day/Skill Development

COMPETITION TEAM:
3-position clean – 65% x 5 sets
Clean pull – 85% x 5 x 5
Snatch balance – heavy single

3 sets:
20 topside halfmoons (10/side)
500 m row
1 min rest

CONTEST WOD
Clean, 1rep
Bench Press, 1rep
Overhead Squat, 1rep

Clean must come from the ground and can be either power or squat.

COMPETITION TEAM:
1 Mile Run
20 OH Step ups 45/25lb

Snatch – 80% x 1 x 5
Clean & Jerk – 80% x 1 x 5
Pause back squat – heavy triple
SLDL – 3 x 5

4 Rounds
200m waiders walk with sandbag
25 Squats at the end of each 200m
no rest

WOD
1st
Bench Press: 5-5-5
Squat: 5-5-5
Set 1: 40%
Set 2: 50%
Set 3: 60%

2nd
3 Rounds for time of:
Run 1mile
Rest 2min

COMPETITION TEAM:
3 Rounds
500m row
15 Box Jumps

Snatch – 80% x 1 x 5
Clean & Jerk – 80% x 1 x 5
Front Squat – 85% x 3 x 3

CLOSED TODAY  –  WE WILL BE OPEN FOR NORMAL HOURS ON FRIDAY

Happy Thanksgiving

9:30 am. Banner 5k
Starting at the Banner Pub on Green St.

COMPETITION TEAM: Rest Day

WOD
In Teams of 2:
3 Rounds of time:
115lb Overhead Squat, 30reps
30 Pullups
115lb Push Jerk, 30reps
30 Knees to Elbows
115lb Power Clean, 30reps
Adams St Hill Run

Only one athlete may work at a time. Reps are shown as team totals except the run. Both athletes must start and finish the run together.

WOD
1st
Press 5-5-5
Deadlift 5-5-5
Set 1: 40%
Set 2: 50%
Set 3: 60%
Don’t forget those of you who are in the Wendler competition. The last day is December 4th!! This is a deload week so make sure you do the lifts and recover well. Next week we will go for MAX LIFTS and these will be your final scores for the competition. If you miss a day you will have until Sunday to make it up. We will not accept any scores after Sunday and will announce the winner at the Holiday party!!

2nd
8 Rounds for time of:
400meter Run
1min Rest

COMPETITION TEAM:
20 Walking Lunges
5 Broad Jumps
20 Double Unders

Snatch – 80% x 1 x 5
Clean & Jerk – 80% x 1 x 5
Back squat – 75% x 5 x 5
Good morning (wide stance, straight knee) – 3 x 8

50 Ground to overhead with sandbag

WOD
AMRAP in 20min of:
5 Deadlifts, 225lb
10 Box Jumps, 30”
15 Kettlebell Swings, 1.5 Pood
20 Double Unders

COMPETITION TEAM:
3 Rounds
200M Sprint
10 GHD

3-position snatch – 65% x 5 sets
2 power jerk + 1 jerk – 65% x 5 sets
Snatch Pull – 85% x 5 x 5

4 sets; no rest:
6 Behind the neck push press
10 pull-ups

We are starting the last cycle before adding the next transistion in training. Email your Max lifts from Sun to Josh. Any questions email Josh.

Rest Day/Make Up Day/Skill Development

COMPETITION TEAM:
3 Rounds
10 GHD
10 Box Jumps 30/24
10 KBS

Snatch – max
Clean & jerk – max
Front squat – max

Contest WOD
“Barbara”
5 Rounds For time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

COMPETITION TEAM: Rest Day

WOD
1st
Squat 5-3-1(or more)

2nd
AMRAP in 15 min of:
5 Box Jumps, 30”
5 Overhead Squats, 115lb

COMPETITION TEAM:
3 Rounds
30 DU
15 Sandbag Squats

Power snatch – 60% x 1 x 8
Power clean & jerk – 60% x 1 x 8

ATTENTION MEMBERS!!! JUST A REMINDER THAT THERE ARE ONLY TWO DAYS LEFT TO PURCHASE RAFFLE TICKETS BEFORE THEY GO ON SALE TO THE PUBLIC. THESE RAFFLE TICKETS WILL BE THE ONLY ACCESS TO THE $500 CASH BAR PROVIDED BY CFCM SO IF YOU PLAN ON DRINKING AT THE HOLIDAY PARTY YOU SHOULD DEFINITELY GET A TICKET AND HAVE A CHANCE AT WINNING A FREE YEAR OF CROSSFIT!!

WOD
1st
Bench Press 5-3-1(or more)

2nd
5 Rounds for time of:
10 Burpees
15 Barbell Rows, 135lb
20 Double Unders

COMPETITION TEAM:
3 Rounds
15 Box Jumps 24/20″
10 GHD

Snatch – 80% x 1 x 3
Clean & Jerk – 80% x 1 x 3
Snatch Pull – 90% x 2 x 3

10 Rounds
15 Tuck Jumps
15 Situps
DO NOT sacrifice quality for time!

WOD
“Team Angie”
In Teams of 2:
For time:
200 Pullups
200 Pushups
200 Situps
200 Squats

COMPETITION TEAM: Complete Team WOD

WOD
1st
Deadlift 5-3-1(or more)

2nd
5 Rounds for time of:
155lb Power Clean and Jerk, 5reps
10 Burpees
1min Rest

COMPETITION TEAM – Rest Day

WOD
1st
Shoulder Press 5-3-1(or more)

2nd
Push Press 5-5-5
Push Jerk 3-3-3

COMPETITION TEAM
3 Rounds
10GHD
20 Broad Jumps

Snatch – 80% x 1 x 2, 85% x 1, 90% x 1
Clean & Jerk – 80% x 1 x 2, 85% x 1, 90% x 1
Front squat – 80% x 2, 85% x 1 x 2

Rest Day/Make up Day/Skill Development
COMPETITION TEAM:
3 Rounds
200M Sprint
20 Broad Jumps

Jerk behind the neck – heavy 5: 95% x 5, 90% x 5
Push Press – Heavy 8: 95% x 8, 90% x 8
Back Squat – Heavy 8: 95% x 8, 90% x 8

WOD
5 Min Clock
500M Row
20 Lateral Jump burpees over bar
AMRAP Squat Cleans 135/95lb
Final Score is number of squat cleans