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
CrossFit Miramont Weekly Workouts 