PREPARE FOR TURKEY TIME!!!

Monday 11/25
“NICK”
12 RFT
10 DB Hang Squat Cleans (45/25)
6 Handstand Push-Ups (on DB’s)

Metcon Mania

For time: 10 Pull-ups 20 Burpees 30 Kettlebell Taters Row/Run, 400 m 60 Box Jumps

Barbell Club

Power Clean From Blocks Above The Knee 3-3-3-3-3

Bulgarian Split Squat 3×8

3 rounds for quality of: 8 Lateral Shoulder Dumbbell Raises 8 Front Shoulder Dumbbell Raises 8 Shoulder Press

Tuesday 11/26
A) 9:00 AMRAP
1-2-3-4-5… STRICT PULL-UPS
15/12 CAL AIRDYNE

  • 2:00 REST –
    B) 9:00 AMRAP
    2-4-6-8-10… PUSH-UPS
    12/10 CAL ROW

Metcon Mania

4 rounds for time of: 20 Dumbbell Front Rack Lunges, 45/25 lbs 20 AbMat Sit-ups 50 Squat Jumps 15 Dumbbell Suitcase Deadlifts, 45/20 lbs 40 Single Leg V-ups

Barbell Club

Bench Press 6-6-6-6

Weighted Pull-up : 5 Rep Max

Weighted Box Step-up 3×10

Wednesday 11/27
A) FRONT SQUAT
5 X 3

B) FOR TIME
27-21-15-9
POWER CLEANS (95/65)
BOX JUMPS (24″/20″)
PUSH PRESS (95/65)

Metcon Mania

Complete as many rounds as possible in 3 mins of: Row, 750/500 m max rep Max Rep Wall Balls Rest 2 mins 40 Alternating Dumbbell Snatches, 45/25 lbs

Barbell Club

Snatch Pull 5×2

Every 1 min for 10 mins: Back Squat5 Back Squats, 70% 1RM

Dumbbell Shoulder Press 3×8

Thursday 11/28

ATTN: There will ONLY be 7am Barbell Club, 8am Masters Class and 9:15am CrossFit classes on Thanksgiving.

“THANKSGIVING WITH THE GIRLS”
ANNIE + HELEN + KAREN
FOR TIME
400M RUN
21 KB SWINGS (53/35)
12 PULL-UPS
50 DOUBLE-UNDERS
50 SIT-UPS
400M RUN
21 KB SWINGS (53/35)
12 PULL-UPS
40 DOUBLE-UNDERS
40 SIT-UPS
400M RUN
21 KB SWINGS (53/35)
12 PULL-UPS
30 DOUBLE-UNDERS
30 SIT-UPS
50 WALL BALLS (20/14)
20 DOUBLE-UNDERS
20 SIT-UPS
50 WALL BALLS
10 DOUBLE-UNDERS
10 SIT-UPS
50 WALL BALLS
*Can be done solo or with a partner. If partner, run together but split the rest of the reps between athletes however you’d like

Barbell Club

Hang Clean 3×6 at 70% 1RM

Snatch Grip Deadlift 8-8-8

Power Snatch + Snatch Balance + Overhead Squat : 1 Rep Max

Lu Raise 3×8

Friday 11/29
1RM BENCH PRESS

FIGHT GONE BAD
3 ROUNDS, 1 min PER STATION:
WALL BALLS 20/14 lbs, 10/9 ft
SUMO DEADLIFT HIGH PULL 75/55 lbs
BOX JUMPS 24/20 in
PUSH PRESS 75/55 lbs
ROW FOR CALORIES
Saturday 11/30
12:00 AMRAP
75 KB SWINGS (53/35)
THEN, AMRAP IN REMAINING TIME:
1-2-3-4-5…
DB HANG CLEANS (50/35)
HSPU

Metcon Mania

For time: Run, 800 m — then — 3 rounds of: Double Squat Wall Ball, 20/14 lbs 20 Single Leg V-ups

Sunday 12/1
8:30am Barbell Club
8:30am Rowing Club
9:30am Barbell Club

Barbell Club

Pause Clean 3-3-3-3-3

Bulgarian Split Squat 3×10

Waiters Walk 50 ft

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