11.27.17 – 12.2.17

Monday: 11.27.17

1x Back Squat
In 12 minutes or less, build up to a heavy single.  Do not continue to increase weight if you miss the same weight more than twice. This may not be a true 1 rep max today.

Then,

For time
20x Single arm Russian kettlebell swings 35/25# (alternating for RX)
40x Double unders
400m Run
20x Plate ground to overhead
10x Burpee to plate


Tuesday: 11.28.17

In 1:20 for max wall ball shots
8/6 Cals on air bike
20′ handstand walk (must complete at least 10′ at a time for RX)
4x Bar muscle ups
Max wall ball shots (20/14#) with remaining time

Rest at least 5 minutes then,

In 1:20 for max air bike cals
10x Wall ball shots 20/14#
20′ handstand walk (must complete at least 10′ at a time for RX)
4x Bar muscle ups
Max cals on air bike with remaining time

Rest at least 5 minutes between rounds and repeat each sequence (two times each).  Record total wall ball shots, total cals and any modifications.


Wednesday: 11.29.17

On a running clock

From 0:00-2:59 (“station A”)
10x Alternating single arm dumbbell snatches 50/35#
5x Box facing burpee box jump overs 24/20″
200m Run
Finish with at least 30 seconds rest or scale down

From 3:00-5:59 (“station B”)
10x Toes to bar
10x Bar dips
40x Double unders

From 6:00-8:59 (“station A”)
10x Alternating single arm dumbbell snatches 50/35#
5x Box facing burpee box jump overs 24/20″
200m Run

From 9:00-11:59 (“station B”)
10x Toes to bar
10x Bar dips
40x Double unders
Finish with at least 30 seconds rest or scale down

Then, at 12:00, one round for time of A and B combined
10x Alternating single arm dumbbell snatches 50/35#
5x Box facing burpee box jump overs 24/20″
200m Run
10x Toes to bar
10x Bar dips
40x Double unders


Thursday: 11.30.17

1x Snatch
Ideally this is from the floor and received in a squat.  Compare to 10.2.17

Then,

8 Minute amrap with a partner of
Partner A: Hold the top of a deadlift (135/85#, or no more than 80% of snatch) until partner B finishes
Partner B: 300/200m air bike
Then switch
Partner B: Hold the top of a deadlift (135/85#, or no more than 80% of snatch) until partner A finishes
Partner A: 300/200m air bike
Then
40x Shared Russian kettlebell swings 55/35# (aprox 20 per partner, one partner working at a time)


Friday: 12.1.17

1x Clean and jerk
Ideally the clean is from the floor and received in a squat.  Compare to 10.4.17

Then,

For time
15x Push press wall ball shots 20/14# to 10/9′
15x Weighted box step overs 55/35#
400m Run

10x Push press wall ball shots 20/14# to 10/9′
10x Weighted box step overs 55/35#
200m Run

5x Push press wall ball shots 20/14# to 10/9′
5x Weighted box step overs 55/35#
100m Run (McDowell and back)


Saturday: 12.2.17

2017 CrossFit Liftoff WOD
12 Minute amrap of
25x Pull ups
50x Calorie row
100x Overhead squats 45/35#
50x Box jumps 24/20″
25x Pull ups

If we’re short on rowers, you may perform this as a partner workout with shared reps or you may use a bike instead of a rower.

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