November 29, 2018

CROSSFIT
Rest Day!

SWEAT
Conditioning
Metcon (AMRAP – Rounds)
10 Rounds
Every 90 Seconds
15/9 Assault Bike Cals
Log Rounds Completed as RX
Finisher
Amberly’s Awesome Abs (No Measure)
3 or 4 Rounds for Quality:
1) Band Anchored Lying Leg Raises – 15 each leg
2) Russian Twist with Med Ball – 10 each side
3) Med Ball Sit Up – 15

STRONGMAN
Metcon (AMRAP – Rounds)
“EVIL EMOM” CrossFit 1727 Benchmark WOD

EMOM in 14 minutes
Odd: 10 Thrusters (95/65 lb)
Even: 20 Kettlebell Swings (54/35 lb)

RX+ Keep going until you cannot complete a round in a minute. Post total rounds completed.
Metcon (Time)
StrongWOD
100 push ups
25 air squats
3 stone/sandbag to shoulder
75 push ups
50 air squats
6 stone/sandbag to shoulder
50 push ups
75 air squats
9 stone/sandbag to shoulder
25 push ups
100 air squats
12 stone/sandbag to shoulder

*stone/sandbag weight optional. Post loads in comments.
“Martin Bell” Scottish Hero WOD (Time)
2000 meter Row
100 Deadlifts (bodyweight)
50 Thrusters (43/30 kg)
1000 meter Row
100 Overhead-Touch Push-Ups
50 Pull-Ups
500 meter Row
100 AbMat Sit-Ups
100 Wall Ball Shots (20/14 lbs)

ENDURANCE
Run 300m (6 Rounds for time)
Every 3:00 for Six Rounds:
Run 300m
500m Ski (Time)
500m Ski

WEIGHTLIFTING
Tall Jerk (Stay Light – BE FAST)
Flat foot, from shoulders
Clean and Jerk (50%x3; 60%x3; 70%x3; 75%x3; 80%x2; 85% 2×1)
Clean Pull (up to 105% for 3 x 3)

BARBELL