101

SKILL/STRENGTH
Snatch Technique then
EMOM 10
Minutes 1-5 – 2 Power Snatches
Minutes 6-10 – 1 Power Snatch (Heavier than 1-5)

METCON
Bodyweight/Cardio Baseline
2 RFT:
250m Row
40 In-Line Lunges
30 Sit-ups
20 Burpees
10 Pull-Ups

CROSSFIT

SKILL/STRENGTH
Power Snatch Technique
A) Snatch Grip Push Press 3X5
B) Snatch Grip Push Jerk 3X3
Power Snatch
EMOM X 10
Minutes 1-5 – 2 Power Snatches
Minutes 6-10 – 1 Power Snatch (Heavier than 1-5)

METCON
Bodyweight/Cardio Baseline
2 RFT:
500m Row
40 In-Line Lunges
30 Sit-ups
20 Burpees
10 CTB Pull-Ups

CROSSFIT 8,9,10am

Workout 20.5
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

CROSSFIT

SKILL/STRENGTH
Barbell Z Press
3×8 (Ascending)

METCON
14 min EMOM:
1) 3 Rope Climbs (Hardest Variation)
2) 6 Broad Jumps
3) 12 PVC or Slow Sit-ups
4.) Rest

SKILLS CLASS

SKILL
Snatch Grip Deadlift + Snatch Pull + Power Snatch (1+1+1) x 5

METCON
For time
21-15-9
Power Snatches (95/65)
Air Squats

STRENGTH
See Platform Whiteboard

101

STRENGTH/SKILL
DB Technique (Snatch, Clean, Jerk)

METCON
For time:
30-20-10
Weighted Box Step-Ups (50/35,24/20in)
DB Hang Clean and Jerk (50/35)

CROSSFIT

STRENGTH/SKILL
Every 90s X 6
1 Hang Clean Pull + 1 Hang Power Clean + 1 Hang Squat Clean Thruster (Ascending)

METCON
For time:
30-20-10
Weighted Box Step-Ups (50/35,24/20in)
DB Hang Clean and Jerk (50/35)

HOLIDAY SCHEDULE UPDATE
Wednesday 11/27 – No 7:30pm class
Thursday 11/28 – Closed for Thanksgiving
Friday 11/29 – Open gym 9-11am
Saturday 11/30 – Normal hours

101

SKILL/STRENGTH
Deadlift Technique and HSPU Progressions/Practice

METCON
Teams of 2 For Time
Accumulate 100 repetitions of each of the following:
Deadlifts (225/155)
Burpees
Cals on Erg
HSPU or T2B
1 works, 1 rests; accumulate and split how you see fit, 400 total reps

CROSSFIT

SKILL
Review/Warmup-up WOD movements

METCON
Teams of 2 For Time
Accumulate 100 repetitions of:
Deadlifts (225/155)
Burpees
Cals on Erg
HSPU or T2B
1 works, 1 rests; accumulate and split how you see fit, 400 total reps

101

SKILL/STRENGTH
Tempo Front Squat Technique then…
OT2MX4
4 Front Squats (31X0)

METCON
14 min AMRAP
7 Pull-ups
100 Double Unders
50 Wall Balls (20/14)

CROSSFIT

SKILL/STRENGTH
OT2MX5
4 Front Squats (31X0)

METCON
14 min AMRAP
7 Bar Muscle Ups
100 Double Unders
50 Wall Balls (20/14)

8,9,10a.m. – CROSSFIT

“20.4”

30 box jumps (24/20)
15 clean and jerks, 65/95 lb.
30 box jumps
15 clean and jerks, 85/135 lb.
30 box jumps
10 clean and jerks, 115/185 lb.
30 single-leg squats
10 clean and jerks, 145/225 lb.
30 single-leg squats
5 clean and jerks, 175/275 lb.
30 single-leg squats
5 clean and jerks, 205/315 lb.
Time cap: 20 minutes

CROSSFIT

SKILL/STRENGTH
EMOMx15
M1: 5 Bench Press (across)
M2: 2 Rope Climbs
M3: 20s HS Hold

METCON
In Teams of 2, AMRAP 8
10/7 cal AB
Max Devil’s Press (35/25)
*One athlete bikes while the other does as many devils presses as possible, then switch

SKILLS CLASS

SKILL
Deadlift Technique…
EMOMx9
M1: 8 TnG DL
M2: 5 Tall Box Jumps
M3: Rest

METCON
For Time:
21-15-9
Deadlift
Burpee over Bar