11NOV2015

10
Nov

11NOV2015

Announcements

Friday Night 11/13 CrossFit HQ and Coach Glassman Will be here for the California Invasion Tour!

CrossFit Reality – CrossFit

I could add a lot here but this about sums it up….

These warriors fought for our country, now it is our turn to fight for them.

Shoulder/Core (No Measure)

2 Rounds of 10 Reps of:

Burpees

Inchworms

Pass Throughs

Peaks & Valleys

Skill Work

Toes 2 Bar Practice

*Aim to link your movements

together. No pausing between

reps*

5×10 Kipping Swings

4×5 Knees to Elbow

3×5 Toes to Bar

Metcon (AMRAP – Rounds and Reps)

“Jeremy”

AMRAP 4

5 Hang Squat Snatch

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

2 Minute Rest Then…

Metcon (AMRAP – Rounds and Reps)

“Ben”

AMRAP 4

10 Power Cleans

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 Minutes Then…

Metcon (AMRAP – Rounds and Reps)

“Beau”

AMRAP 4

15 Box Jump-Overs

(Elite & RX = 30”/24”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots

(Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here