Week of 2016.11.21 – 2016.11.26

MONDAY

4 sets of:
A1. Back squat, 21X1 tempo, 6 reps
A2. Strict chin-up, 21X1 tempo, 5 reps

B. Back squat hold, 60 seconds (as heavy as possible)

As many rounds and reps as possible in 14 minutes of:
3 bar muscle-ups or 10 ring rows
7/7 kettlebell overhead walking lunges
9 sit-ups
20 double-unders

TUESDAY

Push jerk, 12 x 2 reps on the minute (80% of 1 rep max)

5 rounds for time of:
5 ring dips
10 push presses
15 box jumps
Rest 90 seconds between each round

WEDNESDAY

6:30 and 7:30 p.m. CrossFit and Open Floor are cancelled

Every other minute for 10 minutes:
Power clean + 2 hang power cleans (85%)

"Thanksgiving with the Girls"
For time –

Angie's House:
20 pull-ups
20 push-ups
20 sit ups
20 air squats

Helen's House:
400-meter run
21 kettlebell swings (53 lb. / 35 lb.)
12 pull-ups

Fran's House:
15 thrusters (95 lb. / 65 lb.)

Nancy's House:
400-meter run
15 overhead squats (95 lb. / 65 lb.)

Grace and Isabel's House:
20 ground-to-overheads (95 lb. / 65 lb.)

Kelly's House:
400-meter run
30 box jumps (24" / 20")
30 wall ball shots (20 lb. / 14 lb.)

THURSDAY

Regularly scheduled CrossFit and Open Floor are cancelled
Open Floor 8:00 - 10:00 a.m.

FRIDAY

Banded deadlift, 8 x 2 reps (50-75%, speed- and recovery-based)

27-21-15-9 reps for time of:
Wall ball shots (20 lb. / 14 lb.)
Power snatch (75 lb. / 55 lb.)
Double-unders

Rest 3 minutes, then complete 3 rounds for time of:
21-calorie row or 30 sumo deadlift high pulls
14 front squats
7 handstand push-ups

SATURDAY

In teams of 2:

0:00 - 6:00
Find max height box jump

6:00 - 13:00
Find 5-rep max hang power clean

13:00 - 18:00
Burpees over barbell, as many reps as possible

18:00 - 24:00
5 hang power snatches + 5 overhead squats, as many reps as possible

24:00 - 30:00
2 wall walks + 10 sit-ups, as many reps as possible