A. Power Snatch build to a heavy Single in 15:00
B. Power Snatch Cluster @ x1.1.1. x3 @ 85% of today rest :30 b/t reps 2:00 b/t sets
C. In 5:00
Deadlift x2x1 @ 50%
Deadlift x2x1 @ 55%
Deadlift x2x1 @ 60%
Deadlift x2x1 @ 65%
Deadlift x2x1 @ 70%
B. In 12:00
Deadlift x2x1 @ 75%
Deadlift x2x1 @ 80%
Deadlift x2x1 @ 85%
Deadlift x2x1 @ 90%
“Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.” –Buddha
A. 18:00 E202
*Sets 1-3 – 3 Power Cleans @ 60-70%
*Sets 4-6 – 2 Power Clean @ 70-75%
*Sets 7-9 – 1 Power Clean @ 75-85%
B. 60 Cal Row
30 Hang Power Cleans @ 135/95
800 M Run
*time rec.
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” –Thomas A. Edison
A. 10:00 E202
Back Squat x3x5 @ :03 Pause
*Goal is to increase from last week
B. 5 Rounds
12 Thrusters @ 95 / 65 lbs
12 Pull-ups
2:00 Cap
3:00 Rest
*Round is finished under the 2:00 Cap rest remaining time
*Time or reps / round recorded
“We have all known the long loneliness, and we have found that the answer is community.” –Dorothy Day
A. 8 Rounds
400 M Run
20 Ball Slams
15 KBS @ 24K/16K
*2 person teams
*Teammates alternate each round, each will teammate complete 4 rounds
The Prep starts Monday! Don’t forget about our Black Friday Deals!
Hope you all had a great Thanksgiving! CrossFit Austin will be open for 9:00 and 10:00 am classes today. We will close at 11:00 am.
A.12:00 E202
Deadlift x3x6 @ 70%
B. “Turkey Fryer”
400 Meter Farmer’s Walk 24K/16K
300 Double Under
200 Wall Balls
100 Burpees
*2 Person teams
*30:00 Cap
CrossFit Austin is closed today. Join us tomorrow for our 9:00 or 10:00 am class!
WOD
Turkey Trot or Run a 5K for a local charity with family and friends
CLOSING AT 1:00 pm TODAY!
A. 12:00 E202
Back Squat x1x6 @ :05 Pause
*Goal is to increase from last week
B. In 5:00
Deadlift x2x1 @ 50%
Deadlift x2x1 @ 55%
Deadlift x2x1 @ 60%
Deadlift x2x1 @ 65%
Deadlift x2x1 @ 70%
In 12:00
Deadlift x2x1 @ 75%
Deadlift x2x1 @ 80%
Deadlift x2x2 @ 85%
C. 3 Rounds
8 Stiff Leg DL
8 Good Mornings
*by feel
Don’t forget about our altered HOLIDAY HOURS this week!
“The key to success is to focus our conscious mind on things we desire not things we fear.” –Brian Tracy
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]
