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By

vettecitycrossfit

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Monday Nov 6th – Sunday Nov 12th

  • Mon 6th
    • “Backstreet Boys”
      2 Rounds
      100 Double Unders
      25 Overhead Squats (95/65)
      100 Double Unders
      25 Toes to Bar
    • Chest and Triceps
      4 Rounds
      10 Alt. DB Incline Bench + Double DB Incline Bench @ Moderate weight – maintain control and quality
      10 Double DB Skull Crushers @ moderate weight – maintain quality
      -Rest 2 min between rounds-
  • Tues 7th
    • “Boyz II Men”
      Every 6:00 ( 5 sets)
      15/12 Calorie Row
      6 Burpee Box Get Over (48/40) (OR 10 Burpee Box Jump Over 24/20)
      12/10 Calorie Row
      6 Burpee Box Get Over (48/40)(OR 10 Burpee Box Jump Over 24/20)
      9/7 Calorie Row
  • Wed 8th
    • “New Kids on the Block”
      21-15-9*
      Calorie Echo Bike
      Hang Power Cleans (115/80)
      -Rest 1:1-
      21-15-9*
      Calorie Echo Bike
      15-12-9
      Hang Power Cleans (155/105)
      *Women’s Calories: 16-12-8
    • Glutes
      4 rounds:
      10 Weighted Hip Thrust @ moderate weight
      10 GHD Hip Raise @ moderate weight
      *Rest 2 minutes between rounds
  • Thurs 9th
    • “Hanson”
      4 Rounds
      400m Run
      40 Air Squats
    • Ring Practice
      Ring Muscle Up Practice!
      Partner up and take 10-15 minutes to progress through some low-ring muscle-up transitions.
      Advanced: practice ring muscle-ups
      Beginner/Alternative option:
      3 sets:
      10 Ring Rows
      10 Bench Dips
  • Fri 10th – NO 5:40 Class, Come Eat at Friendsgiving (location on whiteboard)
    • “Open 16.3”
      7:00 AMRAP
      10 Power Snatch (75/55)
      3 Bar Muscle Ups
    • Arms and Shoulders
      4 Rounds
      10 Barbell Strict Press @ Moderate weight – maintain control and quality
      10 Incline Dumbbell Curls @ moderate weight – maintain quality
      -Rest 2 min between rounds-
  • Sat 11th
    • “Move for Independence”
      19:19 AMRAP
      1954m Row
      As many rounds as possible of:
      11 Burpees over Bar
      11 Deadlifts (95/65)
      11 Shoulder to Overhead (95/65)
    • *Athletes have 19:19 to complete the row and accumulate as many rounds as possible of 11’s. The row can be partitioned in any fashion chosen by the athlete. Failure to complete the row will result in a score of zero for the AMRAP portion.
    • Significant Numbers:
      • 1919 – year that Armistice Day was commemorated
      • 1954 – year that Veteran’s Day was declared a national holiday
      • 11-11-11 – Ceasefire for WW1 ended on the 11th month of the 11th day of the 11th hour
    • Option 2: Chad
  • Sun 12th
    • “Nsync”
      20 sets
      30-seconds Max Distance Row
      30-second Rest

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