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9
Nov

Tuesday Nov 10th

CrossFit
4RFT
400m Run / Row
100 m Farmer Carry

Core Accessory Work
Tabata :20/:10
Hollow Hold
Superman Hold
8 rd each, 1 min rest before switching movements

BootCamp
200 M run
50 Foot Farmers Carry
50 Foot Waiter walk

Core Accessory Work
Tabata :20/:10
Hollow Hold
Superman Hold
8 rd each, 1 min rest before switching movements

BarBeall
Power Clean + Hang Power Clean
65-70-75-80-85-85-80-75-70-65

8
Nov

Monday Nov 9th

CrossFit
In 23 minutes, complete
21-15-9
Thrusters 95/65
Ring Dips
Then, find a max 2 rep thruster in the remaining time

BarBell
Power Snatch + Hang Power Snatch
60/65/70/75/80/75/70/65/60

6
Nov

Saturday Nov 7th

CROSSFIT
With a Partner In 30 Min
6 Rounds For Time (Switching Every Round)
3 Three Position Cleans (Floor-Knee-Hip) 95/65
9 Box Jumps 24/20

In the Remaining Time Find A Max Clean
Score is your Time + the combined weight of each partner’s best clean

BOOTCAMP
20 Min AMRAP
200 M Run
15 Russian Kettle Bell Swings
10 Hanging Knee Raise
5 Push Ups

5
Nov

Friday Nov 6th

CrossFit

With a Partner, Accumulate 3 miles of running. Switch every 400m

Core Accessory Work
3 Rounds for Quality
12 V-up
1:00 Plank
24 Sit-up

4
Nov

Thursday Nov 5th

CrossFit

Back Squat
4 x 4 at 70+%

Strict Press
3 x 3 at 70+%

BootCamp
400 M Row
3×15 Goblet Squat
300 M Row
3×16 Goblet Lunges
200 M Row
3×10 Push Press
100 M Row

BarBell
Clean + Push Press + Push Jerk + Split Jerk
8X1 Building
Start At 75% Of Your Push Press

3
Nov

Wednesday November 4th

CrossFit

Superset
3 X 6 Pull-up Negatives
3 X 20 Banded Lat Pulldowns
rest as needed-

4RFT
10 Pull-up
10 Pike Overs
1 Rope Climb
10 Toe To Bar

BarBell
Any Snatch + 4 Hang Snatch

2
Nov

Tuesday Nov 3rd

CrossFit
On the 8:00 x 4 rounds
800m run
12 Deadlift 225/155
8 Bar Facing Burpee

BootCamp
3 Rounds For Time
20 Ring Rows
1 Min Rest
20 Box Step Ups
1 Min Rest
20 Shuttle Runs
1 Min Rest
20 Db Thrusters
1 Min Rest


BarBell
Clean And Jerk