Mon, Nov 27th – Sun, Dec 3rd – Vette City CrossFit

Mon 27th
- “Thunderstruck”
  7 Rounds for time:
  10 Hand Release Push Ups
  10 Dumbbell Snatches (50/35)
  10 Toes to Ring (OR 10 Toes to Bar)
  10 Wall Balls (20/14)
  Time Cap: 20 minutes
Tues 28th
- 5 sets x 3 Deadlifts @80% of 1RM
  * Complete a set on the 2 minutes *
- “Pour Some Sugar on Me”
  5 Sets (1 set every 2:30)
  8x50ft Shuttle Runs
  12 Front Squats (135/95)
  Time Cap: 2 min/set
Wed 29th
- 2 Snatch Push Press + 1 Overhead Squat:
  Work up to a heavy complex in 10-12 minutes
- “Livin on a Prayer”
  6:00 AMRAP
  8/7 Calorie Bike
  2-4-6-8. . . Burpees Box Jump Overs (24/20)
  -rest 4:00-
  6:00 AMRAP
  6 Burpees Box Jump Overs (24/20)
  2-4-6-8. . . Calorie Bike
Thurs 30th
- “Smells Like Teen Spirit”
  3 Rounds
  30/24 Calorie Row
  30 Kettlebell Swings (53/35)
  Time Cap: 14 minutes
Fri, Dec 1st
- 5 working sets of:
  5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
- “I Love Rock N’ Roll”
  For Time:
  150 Double Unders
  50 Handstand Push Ups
  100 Double Unders
  10 Wall Walks
  50 Double Unders
  Time Cap: 15 minutes
Sat 2nd
- “Walk this Way”
  Teams of 2
  7 Sets (each)
  300/250m Row
  5 Squat Snatch (135/95)
  -Partner 1 completes a full round before switching with Partner 2-
  Time Cap: 2 min per set
Sun 3rd
- “Let there Be Rock”
  4 sets
  3:00 AMRAP
  15 Toes to Bar (or GHD’s)
  10 Bench Press (155/95)
  Max Calorie Row (Or Ski Erg)
  -rest 1:30 between sets-

Mon, Nov 27th – Sun, Dec 3rd