November 16, 2017
CROSSFIT
Rest Day!
SWEAT
Conditioning: For Time
Fool’s Test
20 Burpees
2 Kettlebell Swings 53/35
18 Burpees
4 Kettlebell Swings
16 Burpees
6 Kettlebell Swings
14 Burpees
8 Kettlebell Swings
12 Burpees
10 Kettlebell Swings
10 Burpees
12 Kettlebell Swings
8 Burpees
14 Kettlebell Swings
6 Burpees
16 Kettlebell Swings
4 Burpees
18 Kettlebell Swings
2 Burpees
20 Kettlebell Swings
STRONGMAN
Conditioning: AMRAP x 20:00
DEADLIFT CINDY
5 Deadlifts at BW
10 Push Ups
15 Air Squats
Conditioning: For Time
FLIPPIN FUN
10 down to 1 Bench Press
3 Tire Flips between after each round.
Rx BW Bench Press
*Can be done as a single, partner or team of three. Each person does all reps of bench then flip tire w/partner or team. Note load and choice in comments.
ENDURANCE
Conditioning: For Time
Dark Highway
Row:
1000m
900m
800m
700m
600m
500m
400m
300m
200m
100m
:90 Rest between intervals
BODY
TBD
BARBELL BABES
Push Press + Push Jerk ((1+1)RM)
Increasing weight, start counting sets at ‘working weight’
Clean and Jerk
75% for 3, 80% for 2, 85% for 1, 90% for 2 sets of 1, work up but no misses
Tempo Back Squats (3RM; -20% for 3)
3111
*3 Seconds down, 1 second pause in bottom, 1 second up, 1 second at the top before the next rep