CROSSFIT

Strength

Deadlift 5xAMRAP @ 65%

Good Mornings 3×8

MetCon

“Burgener Beep Test”

For as long as possible (OR 15 Minute AMRAP), EMOTM of:

7 Thrusters (45/75#)

7 Pullups

7 Burpees

CROSSFIT

Skill

CTB Pullups/Kipping Technique

Kipping 3×10

Beat Swings 3×8

Negative Pullup 5x10s

CTB Pullups 3xMAX

MetCon

12 Minute AMRAP:

9 KB Swings (1/1.5 Pood)

9 Box Hops (20/24″)

9 Burpees

CROSSFIT LIFT

OH Squats 3×8

Snatch Balance 3×8

Snatch Pulls 2×5

EMOTM 10 Minutes of:

-3 Snatches (Working Weight)

CROSSFIT

Skill

Handstand Technique Drills

-Hollow

-Plank (Scap Retrac)

-Side Hollow

-Candle

Handstand Lunge Drill

Application

4xMax Pushups (30s Rest)

-60sRest

4xMax OH Bar Hold (30s Rest)

-60s Rest

4xMax Hollow Hold/L-Sit Hold (30s Rest)

Saturday – 10 & 11am w/Coach Meg, 12pm Oly w/Coach Jeff

Sunday – Yoga @ 1030am w/Coach Lorna

Monday – Closed (Herd WOD @ 1pm)

Stay tuned for ‘A Nightmare On Wall Street’ updates!!!

Have a great long weekend and Happy Thanksgiving!

CROSSFIT

MetCon

A) EMOTM 16 Minutes of:

Minute 1: 15 Wall Balls (W: 14/9 M 20#/10′)

Minute 2: 12 Burpees

Minute 3: 12 Box Jumps (20/24″)

Minute 4: 15 V-Ups

**Repeat for 4 sets**

REST 5 Minutes

B) EMOTM 15 Minutes of:

Minute 1: 30 Double Unders

Minute 2: 20 KB Swings (35/55)

Minute 3: 5-10 HSPU

**Repeat for 5 Sets**

Accessory

Rotator Cuff (External Rotation) 3×15