November 2017

Weightlifting Conditioning, Sprint Intervals

“Cinnamon Toast Crunch”
AMRAP 8, in teams of two:
11 bench presses with bar
11 sumo DL high pulls with KB

Gymnastics / Weightlifting Conditioning, Long-Duration

“CrossFit Open 13.1”
AMRAP 17:
40 burpees, 30 snatches (lite)
30 burpees, 30 snatches (med)
20 burpees, 30 snatches (hvy)
10 burpees, AMRAP snatches

Weightlifting Strength Re-Test, Week A

Shoulder or Bench Press
5–5–3–3–1–1–1–1
Work up to a max.

Weightlifting Strength Re-Test, Week A

Back or Front Squat
5–5–3–3–1–1–1–1
Work up to a max.

Gymnastics/Weightlifting Conditioning, Long-Duration

“Parallette Punisher”
AMRAP 22 (every 3rd min = rest),
In teams of 2, divided:
150 parallette hops
150 parallette shoot-thrus
150’ sled hamstring-walk

Monostructural Conditioning, Long-Duration Intervals

“The Long Hard Road outta Hell” EMOM 26, alternating:
Evens: 0:10 Assault-bike sprint + 0:30 casual bike
Odds: 0:10 band ski-erg sprint + 0:30 casual band ski erg

Closed for Thanksgiving!

Tri-Modal Conditioning, Long Duration (Benchmark WOD)

For the more advanced athletes:
“12 Days of Thankfulness 2.0”
1 round of 50 single-unders
2 muscle-ups
3 thrusters, heavy
…

Gymnastics / Weightlifting Conditioning, Sprint Intervals

“Kristen J”
EMOM 15, AMRAP 30 seconds:
Min A: Burpees over box wall
Min B: Overhead squats
Min C: Pull-ups, strict

Weightlifting Strength Developm Transitional / Deload Week

Back or Front Squat
5–5–3–3–1–1–1–1–1
Working up to a heavy single
No more than 8-8.5/10 effort
Misses or fails = 50 burpees