Week of November 12

Monday 11.12

*Kettlebell*

5 Sets per side
8 Snatch
5 Windmill

5 Sets
:30 support flutter
2/2 Turkish Get Up

3 Sets
8/8 Bottoms Up Clean
8/8 Bottoms Up Press

*Functional Movement*

5x5 Hang Power Snatch
:45 Double Unders between sets

5-6 Sets
8 Strict K2E
10/10 Side Plank Leg Raises
:45 Hollow Hold

4 Rounds
10 Push Jerks at 85% of BW
15 Floor Facing Angels
15 Dbl KB Deadlifts

*CrossFit*

Erin Doyle | Age 32
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

5 Rounds
15 Dumbbell Cleans (50/35 per hand)
21 Pull Ups

*Strength*

4x4 Front Squat with 2 second pause
(heavier than last week)

8 Sets Snatch + Snatch Balance @70-80%

Tuesday 11.13

*Functional Movement*

12x100m Row
:30 Ring Plank between sets

2 Sets
5/5 Lying to standing (Object on chest)
:75 Snatch Grip OH Barbell Hold
5 Pull Up Negatives ASlowAP

7 Minute AMRAP
12 V-Ups
6/6 DB Hang Clean & Jerk

*CrossFit*

Back Squat
4x10 @ 75%
*Start a set every 2:30

21-18-15-12-9
Toes to Bar
Pull Ups

Wednesday 11.14

*Functional Movement*

Build to a heavy Complex

3 BTN Push Press
3 OHS
3 BTN Jerk
3 Snatch Balance

3 Sets Hard
10 Plyo Push Ups
7/7 DB Hammer Curl and Strict Press
10 Pike Ups on Rower

5 Sets
15 Banded Hollow to Pull Over
3x20m Shuttle Runs (Down&Back=1)
6/6 Banana Peels

*CrossFit*

8 Rounds
8 Box Jumps
8 Thrusters (155/105)
8 Power Cleans

*Strength*

4x4 Bench Press with 2 second pause
(heavier last week)

Build to 3 RM Thruster

100 Banded Sit Ups

Thursday 11.15

*Kettlebell*

10 sets every :45
8 DBL Snatch
*Build from Last week

In 15 Minutes:
Build to 3 rep Barefoot Power Clean
10 Sets every :40
3 Power Clean and Press at 50% of above

3 Sets
12 Ring Army Crawlers
1:00 Russian Swings

*CrossFit*

EOMOMx8 (16min)
1 3-Pos. Power Clean and Jerk
(High Hang-Above Knee-Floor)

3 Rounds
20m Overhead Plate Lunge
15 Plate Ground to Overhead
20m Overhead Plate Lunge
15 Burpees to Plate

*Strength*

4x4 Deadlift with 5 second descent
(heavier than last week)

7 Sets
5 Strict Chest to Bar *add weight if possible
20 Heavy Russian Swings
40m Sandbag Carry

Friday 11.16

*Kettlebell*

Every 2:00 x 5
20 DB KB Snatch

10 Sets
8 Pulls for distance on Rower- Arms only
:15 Rest
3x side (2 Cleans + 2 Push Press + 2 Snatch)
:30 Rest

5 Sets
5 DB KB Clean
40m Quarter Squat Front Rack Walk

*Functional Movement*

3 Sets
5 Back Squats @ 50x1
8/8 Paused Dog Pees

5 Rounds *Unbroken/side
10 Single Arm Russian KB Swing
20m Front Rack Walk
8 KB Push Press
20m Farmer Carry
6 KB Windmills

*CrossFit*

20 Minute AMRAP
20 Deadlifts (135/95-185/95-225/95-315/255)
12 Ring Dips
6 Bar Facing Burpees

Saturday 11.17

*Functional Movement*

3 Sets
3 Heavy Bench Press
:45 HS Hold

4 working sets
:30 Hanging Chair Hold
10 T2B

15 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
-every 3 Rounds 10 Deadlift 185/135

*CrossFit*

7 Rounds
2 Rope Climbs
8 Power Snatch (135/95)
6 HSPU
8 Squat Clean and Jerks

*Strength*

Weekly Make Up

Sunday 11.18

*CrossFit*

Partner Designed Workout

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