A) Hang Clean (anywhere above knee) + full Clean. Spend 12 min finding your heaviest complex for the day

B) CF Metcon

C) 10min clock. 3 c2b, 200m run, 6 c2b, 200m run, 9 c2b, 200m run etc

Rest or...

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

**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: TGUs. Get athletes comfortable with the movement and find a challenging weight for the WOD.

WOD:

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: