Saturday November 8th

There is Weightlifting at 9! workout is below
8AM Hyrox/endurance
Go back to some classic endurance mixed with hyrox this week- Teams of 3
40 minute Amrap
Row 1000m Split how you want
20 sandbag cleans over your shoulder split how you want
Run 400 Together
Ski 1000 Meters split how you want
20 sandbag cleans over the shoulder
Run 400 together
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9AM CrossFit
FOR TIME WITH A PARNTER or different rep scheme if going solo. solo version will be on the board
“Fight for Your Right”

For Time: w/a Partner
100 Double Unders
30 Wall Walk
50 Pull-Ups
70 Deadlifts
90 Box Jump Overs
70 Russian Kettlebell Swings
50 Pull-Ups
30 Strict Handstand Push-Ups
100 Double Unders

Wall Walk: 10in
Barbell: 225/155, 102/70kg
Box Height: 24/20in
Kettlebell: 70/53lb, 32/24kg

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9AM Weightlifting
Warm-Up:
:45/:45 PVC Front Rack Stretch

20 Banded Face Pulls from Squat
-then-
For Quality:
3 Rounds
15/12 Calorie Row, Building
:15 Dead-Hang + :15 Active Hang
8 PVC Pipe High Hang Muscle Snatch
8 PVC Pipe Overhead Squats

Weightlifting:
A) Snatch
2 Sets
3 Reps @ 80%
Rest 1:30
2 Reps @ 85%
Rest 1:30
1 Rep @ 90%
Rest 3:00 b/t sets
B) Clean and Jerk
2 Sets
3 Reps @ 80%
Rest 1:30
2 Reps @ 85%
Rest 1:30
1 Rep @ 90%
Rest 3:00 b/t sets
Strength
A) Clean Pulls
4 Sets x 3 Reps @ 100% +
Rest as needed b/t sets

B) Back Squat
1 Set x 3 Reps @ 80%
3 Sets x 2 Reps @ 85%
Rest 2:00 b/t sets

Optional Accessories
For Quality
3 Sets
-Big Unbroken Set of Push-Ups
15 Banded Tricep Extensions
12 Goblet Cyclist Squats @ 21x1 Tempo

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