Workouts for 11/13-11/18/2017

Welcome to CrossFit Total Week!

Saturday is where we will test all the strength we've been working to build the past several weeks. Curious to know more? Checkout the official CrossFit Journal Article. Saturday, doors will be open from 9-11a. Come in, warm-up, and see what you're capable of! Good luck!


Monday, November 13

STRENGTH/SKILL

1-1-1-1-1-1-1:
    3 Snatch Deadlift + 1 Snatch

CONDITIONING

8 Min Ladder:
    1 Strict CTB Pull-Up
    1 Jerk (same load as Snatch)


Tuesday, November 14

STRENGTH/SKILL

A.
    Front Squat 2-2-2
    Back Squat 2-2-2

B. 3 Sets, 30s Work/30s Rest:
    Front Rack Hold (same weight as last BS)

CONDITIONING

50 Toes-to-Bar   FB: Toes-through-Rings
-Do 100m Farmer's Carry every break off the bar


Wednesday, November 15

STRENGTH/SKILL

Push Press 5-5-3-3-2

CONDITIONING

"Nancy"
5 Rounds for Time:
    400m Run
    15 Overhead Squat (95/65#)


Thursday, November 16

STRENGTH/SKILL

Romanian Deadlift 3x5

CONDITIONING

"Jackie":
    1000m Row
    50 Thrusters (45/35#)
    30 Pull-Ups


Friday, November 17

STRENGTH/SKILL

A. 5 Sets:
      3/side Turkish Get-Ups   FB: w/KB
      5-8 GHD Sit-Ups  FB: 10reps w/medball
   Rest 90s
    
B. 5 Sets of Each, 30s Work/30s Rest:
      Kettlebell Swings
      Slam Ball over Shoulder

C. Accumulate 3 Min in Stomach-to-Wall Handstand Hold  FB: 5 Min


Saturday, November 18

THE CROSSFIT TOTAL

3 Attempts at Each:
    Back Squat
    Press
    Deadlift

Score is sum of highest successful lift of each