• 21NOV
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    221114- Saturday

    Main – CrossFit Metcon Brehm (Time) For Time: 10 Rope Climbs, 15″ 20 Back Squats, 225# 30 Handstand Push-ups 40 Calorie RowBack Squat 225/145

  • 21NOV
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    Saturday 141122

    Main – Competitors WOD Strength Every 2 minutes for 16 minutes (8 sets) Back Squat (Follow chart below) Metcon Against a 30min running clock, perform the following for time “Chest to Bar Fran” (Time) 21-15-9 Thrusters (95/65 lbs) Chest-to-Bar Pull-UpsAT 10 minute mark continue to metcon 2 Metcon (Time) 5 Rounds 5 Deadlifts (275/185 lbs)

  • 20NOV
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    211114- Friday

    Main – CrossFit Metcon Metcon (Weight) 4 rounds: 10 BW bench press 500m row rest 2mins bet sets

  • 20NOV
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    Friday 141121

    Main – Competitors WOD Weightlifting Every 2 minutes fir 10 minutes (5 sets) of Snatch Complex Snatch Complex 1 (5×1 Try to build over the coarse of 5 sets.) Snatch Balance + Hang Snatch + Snatch + Overhead Squat Strength Every 2 minutes for 20 minutes (10 sets) Front Squat + Jerk (Follow chart below)

  • 19NOV
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    201114- Thursday

    Main – CrossFit Skill Handstand Pushups 10min EMOM Beginners: kick up against the wall and hold for up to 30 seconds intermediate: up to 2 ab mats, 1-3 reps of strict Advanced: 3-5 reps, strict kipping or deficit Metcon Metcon (AMRAP – Rounds and Reps) 20min AMRAP 5 burpees to a plate 45/25 8 pistols


Main - CrossFit

Metcon

Brehm (Time)

For Time:
10 Rope Climbs, 15"
20 Back Squats, 225#
30 Handstand Push-ups
40 Calorie Row
Back Squat 225/145