A. 16:00 E202
Split Jerk 1 x 8 by feel
B. 9:00 EMOM
Min 1 – 3 Close Grip Bench Press
Min 2 – 3 Neutral Grip Bench Press
Min 3 – 3 Wide Grip Bench Press
*Use approximately 75% of floor press max
*Press the bar as fast as possible off of the chest all the way to lockout.
*Last week of this!
C. 10-1
Burpee Box Step Over
Ground to Overhead @ 135/95
Pull-ups
*time rec.
“A person always doing his or her best becomes a natural leader, just by example.” –Joe DiMaggio
A. 18:00 E202
1 Hang Power Snatch + 1 Power Snatch x6 Sets
then…
2 Snatch Liftoff + Snatch DL x 3 Sets
B. 10:00 AMRAP
6 Front Squat @ 165/105
12 Double Unders
200 M Run
“There is an invisible strength within us; when it recognizes two opposing objects of desire, it grows stronger.” –Rumi
Partner Workout
20:00 AMRAP
3 Snatches @ 105/75 lbs
6 Clean and Jerks @ 105/75 lbs
9 CTB Pull-Ups
54 Double-Unders
*partners alternate completing all the work or each movement.
Example
Round 1
P1: 3 Snatches @ 105/75 lbs
P2: 3 Snatches @ 105/75 lbs
P1: 6 Clean and Jerks @ 105/75 lbs
P2: 6 Clean and Jerks @ 105/75 lbs
P1: 9 CTB Pull-Ups
P2: 9 CTB Pull-Ups
P1: 54 Double-Unders
P2: 54 Double-Unders
etc… for 20:00
Black Friday Deals at CrossFit Austin
[Check It Out]
A. 12:00 E:90 O:90
3 Sumo Deadlifts @ 65%
B. 25:00 for Quality
Partner A: 1K Row
Partner B:
AMRAP
25 yd Bear Crawl
25 yd Unweighted Lunges
5 / side KB Suitcase DL
C. 3 Rounds
8 Bent Over Row
8 Strict Chin-ups
*recommended weight 135/95
Tonight – Night of Champions!
Next Week CFA will have an altered schedule during the Thanksgiving Holiday.
[Check it out]
A. In 10:00
3 Sets
10 Hollow Rock
10 Band Face Pulls
10 Kip Swings
B. 10:00 EMOM
Min 1- 3-5 TTB
Min 2- 3-5 Burpee Box Jump Overs
C. 5 Rounds
200 M Run
10 Burpees
15 Ball Slams
2:00 Rest + remaining time under cap
*2:00 Cap / round
*Time / round recorded
*goal is to progressively get faster each round
Tomorrow night! Friday @ 6:00 pm
There is still time to register! Scaled and Rx weights available!
Not lifting? BYOB and come party with us!
{Night Of Champions}
A. 10:00 E202
Back Squat x2x6 @ :05 Pause
*Goal is to increase from last week
B. 5:00 EM0M
Deadlift x2x1 @ 50%
Deadlift x2x1 @ 55%
Deadlift x2x1 @ 60%
Deadlift x2x1 @ 65%
Deadlift x2x1 @ 70%
In 9:00
Deadlift x2x1 @ 75%
Deadlift x2x2 @ 80%
C.3 Rounds
8 Stiff Leg DL
8 Good Mornings
*recommended weight 135/95
“Kites rise highest against the wind – not with it.” –Winston Churchill
A. 9:00 EMOM
Min 1 – 3 Close Grip Bench Press
Min 2 – 3 Neutral Grip Bench Press
Min 3 – 3 Wide Grip Bench Press
*Use approximately 70% of floor press max
*Press the bar as fast as possible off of the chest all the way to lockout.
B. 10 Rounds
5 Pull-Ups
10 Push-Ups
15 Russian KBS @ 24/16
then…
20 Power Clean (135/95 lbs)
*Total time recorded
*30 minute cap
Extra Credit
6:00 EMOM
2-4 Strict Pull-ups
*pull as high as possible, good clean reps, best done before class.
FRIDAY, NOV. 20TH || NIGHT OF CHAMPIONS
[REGISTER HERE]
“I decided to fly through the air and live in the sunlight and enjoy life as much as I could.” –Evel Knievel
A. 18:00 E202
1 Hip Power Snatch + 1 Hang Power Snatch + 1 Power Snatch x6 Sets
then…
3 Snatch DL x 3 Sets
*goal is to increase slightly from last week, or do the majority of your sets at your heavies weight from last week
B. 7 Rounds
10 Box Jump Overs @ 24/20
10 Front Squats @ 95/65
*Time recorded
“Life isn’t about finding yourself. Life is about creating yourself.” –George Bernard Shaw
9:00 am
Row 2000 Meters
45 Pull-Ups
30 Hang Power Snatches 95/65 lbs
*complete congo style in 3-4 person teams
10:00 am
Friday, November 20th || Night of Champions
{Check it out!}
A. 12:00 E:90 O:90
3 Sumo Deadlifts @ 60%
B. 20:00 for quality
5 Muscle Cleans @ 135/95
10 Sit-ups
10 TIc Tac @ 15/25
10 Hollow Rocks
10 Ball Slams
50 M Farmers Walk
200 M Row
C. 3 Rounds
8 Bent Over Row
8 Strict Chin-ups
*recommended weight 135/95
****Last call for hoodie orders guys! >>>> You know you want one
Tomorrow @ 10:00 am || Free Community WOD!
