*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time.

**Fall Softgoods Order HERE…Order Placed December 1st

***Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 10-20 Calories Ski/Bike/Row

2 – 100ft Sandbag Carr

3 – 3/side Kettlebell Snatch

Pick outputs/weights you can maintain. Kettlebell Snatch use this as an opportunity to build into the heavier bells.

2) Snatch Pull + Hang Snatch + Snatch + Overhead Squat: 3×2 Every 2:00, 6×1 Every 1:30

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar after the Hang Snatch and reset on the floor for reach complex. First 3 sets are doubles of the complex. Take an extra minute rest after your last complex.

3) Snatch High-pull: 5 Reps Every 2:00 x 3 sets

Reference last week for loading. Add 5-10lbs from last week. Use straps if you need them/have them.

4) 6 x 3:00 Work/3:00 Rest:

21 Bar Facing Burpees

7 Muscle-ups

Max Hang Power Cleans/Overhead Squats/Squat Clean Thrusters 135/95

Rotate through each of the 3 barbell movements each round, performing 2 full cycles of one round at each barbell movement. Muscle-ups should be scaled so that regardless of the quantity you perform it is done as an unbroken set.

5) AQAP: 5-4-3-2-1 Legless Rope Climbs

90 seconds Rest between sets.

6) Wide Grip Pull-ups: 6 sets of 4

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

7) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. Use a stall bar if you have one.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE