November - 2018

CROSSFIT ALLIED

Saturday 1.12.18

In teams of 2 EMOM to completion 8/6 cal row or 7/5 AB Then max effort until complete 75 hang power cleans @ 52.5/35kg 25 pull ups 75 front-racked lunges 25 toes to bar 75 clean & jerk 25 box jump-overs @ 24/20” 75 bar-facing burpees over the bar Each minute begins with a calorie buy in on the rower or bike. Partners switch at the top of each minute until all reps are complete. *40 minute time cap

Friday 30.11.18

CrossFit Deficit Deadlift 5 sets of 4 reps Rest 2 minutes between sets *use 2” deficit 4 rounds AMRAP 4 10 deadlifts @ 80/55kg 10 burpees 7/5 cal AB 10 wall balls @ 9/6kg Rest 2 minutes between rounds ------------------------ Olympic Lifting In 10 minutes build to a tough triple complex: 1 dip + 1 pause split jerk *pause in split for 3 seconds In 12 minutes build to a tough double jerk *Not touch-and-go *focus on bar speed, don't increase weight if you fail reps or technique

Thursday 29.11.19

CrossFit Front Squat @ 2111 tempo 1 set of 5 reps 1 set of 2 reps 1 set of 5 reps 1 set of 2 reps 1 set of 5 reps Rest 2 minutes between sets 7 rounds for time 12/10 cal row 8 push jerk @ 60/42.5kg 10 toes to bar *16 minute time cap Cash-out 2 sets Max dead hang from rig Rest 60 seconds between sets *score is total time ------------------------ Conditioning Every 3 minutes for 15 minutes (10 total sets) 12/10 cal AB 10 burpees 30 double unders *complete first round as above t

Tuesday 27.11.18

CrossFit 3 sets A1. AMRAP strict press @ moderate load * aim for 6-10 reps Rest 30 seconds A2. 9/7 cal AB sprint *max 30 seconds Rest 15 seconds A3. AMRAP dumbbell bench press * aim for 6-10 reps Rest 30 seconds 2 rounds for time 1000m row 50 thrusters @ 20/15kg 30 pull ups *25 minute time cap ------------------------ Conditioning 5 rounds AMRAP 90 seconds 6 pull ups 6 thrusters @ 42.5/30kg 6 burpees over the bar In remaining time max double unders Rest 1 minute between

Friday 23.11.18

CrossFit Bench Press 5 sets of 2 reps Rest 2 minutes between sets During bench press accumulate 3 sets of 8-12 feet-elevated ring rows @ 31X1 tempo AMRAP 5 50 wall balls @ 9/6kg In remaining time AMRAP 12 push jerk @ 42.5/30kg 12 pull ups Rest 2 minutes AMRAP 5 35 wall balls @ 9/6kg In remaining time AMRAP 9 push jerk @ 52.5/35kg 9 pull ups Rest 2 minutes AMRAP 5 20 wall balls @ 9/6kg In remaining time AMRAP 6 push jerk @ 60/42.5kg 6 pull ups ------------------------ Olympic

Thursday 22.11.18

CrossFit 3 sets A1. Back-racked reverse lunges 10 reps per leg Rest 30 seconds A2. 60 seconds AMRAP squat jumps @ 20/15kg *Focus on jumping as high as you can Rest 3 minutes between sets 3 sets Tempo alternating KB Cossack squat 6 reps @ 3333 tempo Rest 90 seconds between sets AMRAP 12 12/9 cal AB 16 front-racked lunges @ 52.5/35kg 8 front squats 3 wall walks ------------------------ Conditioning Every 5 minutes for 35 minutes (7 sets) 20/15 cal AB or 500/400m Row 4 burpees o

Wednesday 21.11.18

3 sets A1. AMRAP seated strict press @ 70-80% 1RM *if you get less than 4 reps go down in weight **if you hit more than 10 reps go up in weight Rest 30 seconds A2. AMRAP dumbbell push press @ moderate weight *if you get less than 4 reps go down in weight **if you hit more than 10 reps go up in weight Rest 30 seconds A3. Push ups 10-12 reps Rest 2 minutes between sets Every 2 minutes for 16 minutes (8 sets) 12 burpees over the bar 6 clean & jerk @ 60/42.5kg Cash-out 3 sets 75

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