Warm-Up: Bear crawl to hurdles=> 5 one-legged side-to-side hops, each leg => 2 cartwheels => speed ladder => 25-meter high knees back to start

Focus: Hang power clean – focus on dip-shrug-drop-stand

WOD:

A) Snatch; high hang, but with no knee bend. Stand tall with the bar, and drop under it. You will need to be fast in order to get heavy. 5 attempts at a 1rm in this movement, then 10 single full snatches at 82 – 85%

B) CF Metcon

**REMINDER** We will be closed Thanksgiving 11/27. There will only be TWO classes at 9 am and 6:30 pm on Friday 11/28.

Skill: Push Jerk

60% x 5

70% x 3

80% x 1

90% x 1

100% x 1

100%+ x 1

A) CF S-Wod

B) CF Metcon

C) 5 x max reps HSPU

Skill: Back squat: Starting at 65%, work up to a new 3 rm (new athletes – 5 rm)

WOD: With a partner- 1:1

Partner A does round of 12 and run, Partner B does round of 12 and run, Partner A does round of 9 and run…

12-9-6

Warm-Up: 5 arm circles forward/backward, 5 wall walk ups, 5 squats, 5 mountain climber, 25-meter side shuffle, 25-meter back pedal

Focus:  Kettlebell swing – focus on safe back (neutral spine) throughout movement

WOD:

A) Back Squat 5rm (get heavier than last weeks 7 rm)

B) CF Metcon

C) Tabata (20sec on, 10 sec off x 4min): L-Sit hold (rings, parellettes, dip bars etc),

superman hold. Focus on quality of movements

Teams of 4 – Five minute stations. Each athlete is on one task with one resting at all times. Athletes may

swap task and rest as they see fit. Every time all tasks are completed, that’s one round.

Station 1:

10 Tire flips

A) CF Metcon

B) Work on a weakness today

Skill: Push Press: Beginning with 60% of 1rm, establish new 1rm

60% x 5

70% x 3

80% x 1

90% x 1

100% x 1

100%+ x 1

WOD:

9 min AMRAP:

S2O 135/95