Thursday

Bench Press
5 x 5

Conditioning
3 Rounds
1 min max at each
Double Unders
K.b Swings
Ghd Sit ups/ Toes to Bar / Sit Ups
Strict Pull Ups
Shuttle runs

Wednesday

Deadlift
3 3 3 3
 or

Snatch
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3
(3 snatches + 1 ohs)

Back Squat
(70%/5)4

 Conditioning
3 Rounds Bergeron Beep Test*
50/40 Cal Row
3 Rounds Bergeron Beep Test
50/40 Cal Row
3 Rounds Bergeron Beep Test
*BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

Tuesday

Conditioning AMRAP 3:
15 Calorie Bike
15 Power Cleans (115/85#)
Rest 3:00
AMRAP 3:00
12 Calorie Bike
12 Power Cleans (135/95#)
Rest 3:00
AMRAP 3:00
9 Calorie Bike
9 Power Cleans (155/105#)

Can also sub rowing or running a lap


Gymnastics Conditioning
EMOMx20:
Odd: 18/15 Calorie Row
Even: 6 Push Press or Kipping Deficit HSPU - you choose the deficit

Monday

Snatch
60%/3
65%/3
70%/3
(75%/3)3

Back Squat
(70%/8)3

Or Push Press instead of Snatch
5,5,5,5

 Conditioning
4 RFT:
5 Ring Muscle-ups
10 Squat Snatches (115/85#)
15 BJO (24/20")

Tuesday

 All Normal Class times today and tomorrow! Thursday for Thanksgiving we will be closed! Friday we will only have 1 class at 9am, and open gym from 10am to 11am!

Here is an example of a pike push up. We have almost stopped using this as an option because we don't see them done correctly. If you want to do these this is what they need to look like. Otherwise you will be better off using dumbbells.

"Freedom Sauce"
AMRAP 3:
21 Overhead Squats (95/65#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats (115/80#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats (135/95#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats (155/105#)
12 Over-the-Erg Burpees
Max Calorie Row

Gymnastics Conditioning
Choose one of the following:
A.  3 sets of 15 unbroken Strict HSPU
B.  4 sets of 12 unbroken Strict HSPU
C.  5 sets of 9 unbroken Strict HSPU
D.  6 sets of 6 unbroken Strict HSPU
Rest 1 minute between sets

Toes-To-Bar

Tuesday

Toes-To-Bar

Monday

Strength (Choose 2)
Snatch
60%/3
65%/3
(70%/3)3

Snatch Pull
(85%/3)4 

Back Squat
(65%/8)3

Push Press
60%/3
65%/3
(70%/3)3

Conditioning
AMRAP 15:
30 DU
15 Power Cleans (135/95#)
30 DU
15 T2B

Link to watch CrossFit Invitational 

Friday

Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
Heavy Single (limit to 3 attempts)

Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1
Heavy Single (limit to 3 attempts)

Conditioning
1. 
10-9-8-7-6-5-4-3-2-1 reps of
Bench Press
Strict or weighted pull up
2.
"Angry Annie"
50-40-30-20-10
Double Unders
25-20-15-10-5
Toes 2 Bar

Thursday

Strength
Split Press
3 3 3 3

Conditioning
30 min cap
Teams of 3 or 4
6k Row
400 Sit Ups
300 K.B. Swings 53/35
200 Overhead Lunges 45/35
100 Burpees

Can work simultaneously 

Wednesday

Clean & Jerk
60%/2
65%/2
(70%/2)3

Clean Pull
(80%/3)4
 
Front Squat
(70%/3)4

Conditioning
For time:
30 C2B Pull-ups
30 Overhead Squats (95/65#)
20 Bar Muscle ups
20 Overhead Squats (135/95#)
10 Ring Muscle-ups
10 Overhead Squats (185/135#)

Tuesday

Row 
1k for time
Bench Press
5 5 5 5

Conditioning
5 Rounds
15 Deadlift
10 Shoulder 2 Overhead
Run 1 Lap
Use an axle bar. Men with 45lb plates women 25lb

Monday

Friday

 Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
 
Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1
 
Back Squat
60%/3
70%/3
75%/3
80%3
(85%/3)2

Conditioning
"22"
AMRAP 22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box Jumps (24/20")
22 Push Press (75/55#)
22 Calorie Row

Please sub any movements you feel necessary. 22 veterans a day commit suicide, at  22 minutes into the WOD, everyone will stop and take a 2 minute moment of silence for those who have died in the veteran suicide epidemic.

Thursday

Strength
Snatch Grip Press from back
3 3 3 3
Split Jerk from back
1 1 1 1 1
Bench Press
3 3 3 3

Emom 20 Min
min 1 10 Hang Power Snatch 75/55
min 2 15 Push Ups     
min 3 20 Sit Ups
min 4 max Shuttle Runs

Wednesday

Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2

Clean Pull
(95%/3)4

Front Squat
(78%/4)5

Conditioning
For time:
10-9-8-7-6-5-4-3-2-1
Push Press (115/75)
Pull Ups
Burpess

Tuesday

AMRAP 4
"Fran"
21-15-9
Thrusters (95/65#)
Pull-ups
Rest 4:00
AMRAP 4
"Diane"
21-15-9
Deadlifts (225/155#)
Handstand Push-ups
Rest 4:00
AMRAP 4:
"Grace"
30 Clean & Jerks (135/95#)

 Core
E3MOMX3
20 sec Hollow rock or hold
20 Sec Arch Rock or hold
40 Sec bar hang
40 sec handstand

Monday

Strength
(chose 2)
Strict Press 
4 4 4 4 4

Snatch
60%/4
70%/4
75%/4
(80%/4)2
Snatch Pull
(95%/3)4
Back Squat
(80%/4)5
Conditioning
"Nasty Girls"
3 RFT:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)

Friday

1. Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
2.  Clean & Jerk
65%/2
70%/2
75%/2
80%/1
85%/1
3.  Back Squat
60%/3
70%/3
75%/3
(80%3)3
4.  Conditioning
AMRAP 15:
60 Double-unders
30 Wallballs (20/14#)
15 Deadlifts (245/165#)

Thursday

Strength
Deadlift 
3 3 3 3 3

Conditioning
3 Rounds
15 Toes 2 Bar
10 K.B. Snatches left Arm  (53/35)
10 K.B. Snatches Right Arm
1 Peg Board Climb

Scale Peg Board to 8 Strict Pull Ups

K.B. Snatch Demo

Wednesday

 Great Costumes Nicci and Colin!

 Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)2
  
  Front Squat
(75%/4)5

 Barbell Conditioning
"Big Clean Complex"
6 Sets:
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Press
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Jerk
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds