Week of 2016.11.07 – 2016.11.12

MONDAY

4 sets of:
A1. Back squat, 30X1 tempo, 8 reps (moderate weight)
A2. Strict chin-up, 21X1 tempo, 6-8 reps
A3. Scap/lat hold, 15-20 seconds (add weight if possible)

3 rounds for time:
50 double unders
20 wall ball shots (20 lb. / 14 lb.)
20 kettlebell swings (53 lb. / 35 lb.)
15 burpees

TUESDAY

A. Push jerk, 10 x 3 reps on the minute (70% of 1 rep max)
B. Ring dip, 21X1 tempo, 3 x 6-8 reps

Every minute on the minute for 10 minutes:
Even: push-ups (3 reps below max)
Odd: hollow body hold, 20-30 seconds

WEDNESDAY

Every minute on the minute for 8 minutes:
Power clean + 2 hang power cleans (75%)

CrossFit Open Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 box jumps (24" / 20")
12 push presses (115 lb. / 75 lb.)
9 toes-to-bars

THURSDAY

12-minute flow:
2 lengths shuttle run
2 lengths bear crawl
45-second jump rope
10-calorie row
45-second front plank

Functional Range Conditioning

FRIDAY

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

21-15-9 reps for time:
Thrusters
Box jumps
Toes-to-bars

SATURDAY

In teams of two, complete as many rounds and reps as possible in 8 minutes of:
P1: 100-meter farmer's carry
P2: hang power snatch (70%)

Rest 3 minutes, then complete as many rounds and reps as possible in 8 minutes of:
P1: 100-meter overhead carry (left arm)
P2: ring dips

Rest 3 minutes, then complete as many rounds and reps as possible in 8 minutes of:
P1: 100-meter overhead carry (right arm)
P2: strict pull-ups