November 15, 2018

CROSSFIT
Rest Day!

SWEAT
Conditioning: For Max Reps (or Calories):
2 Minutes Row for Calories
Rest 2 minutes
2 Minutes Max Reps Kettlebell Swings (53/35)
Rest 2 minutes
2 Minutes Max Reps Burpees
Rest 2 minutes
2 Minutes Max Reps Sit-ups
Rest 2 minutes
2 Minutes Row for Calories

ENDURANCE
1-Mile Run (Time)
Max Effort 1-Mile Run
Sledding Fun (4 Rounds for time)
100m Sled Push (90#/45#)
2 x 45# plates for men
1 x 45# plate for women
Rest accordinly between rounds

WEIGHTLIFTING
Snatch Grip Push Press + Snatch Balance ((2+1)40%; 50%; 60%; 70%)
Snatch (50%x3; 60%x3; 70%x3; 75%x3; 80%x2; 85% for 2×1)
Snatch Pulls (2 x 3)
100% for 2 sets of 3, working heavy
Muscle Snatch (3RM)

BARBELL BASICS

CF KIDS