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Thanksgiving

Thanksgiving Warm-up 500m Row (Time) Max Effort 500m Row Metcon Metcon (Time) 10 rounds for time : 2 dumbell snatches 70/50 4 dumbell lunges 70/50 6 over the dumbell burpees 8 box jumps 100 meter run

Tuesday

Tuesday Warm-up 5Star any machine 2 minutes any machine Weightlifting Snatch Balance (5-3-3-3-3) Metcon Metcon (Time) 3 rounds for time: 10 single arm db oh squat 35/25 lbs 60 double unders 50 hollow rocks

Monday

Monday Warm-up 5Star any machine 2 minutes any machine Weightlifting Bench Press (10-10-10-10) Push-ups (10-10-10-10) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

Grid Saturday h2h

Grid Saturday h2h Warm-up 5Star any machine 2 minutes any machine Metcon Metcon Rower tailpipe 250m row while partner holds 100/70 lbs front rack kb Metcon Metcon (Time) 4 rounds: 3 front rack lunges 95/65 lbs 6 thrusters 95/65 lbs 9 pull ups

Freestyle Friday

Freestyle Friday Warm-up 500m Row (Time) Max Effort 500m Row Metcon Metcon (Time) 6 rounds For time: 20 single arm dumbell thrusters 50/35 lbs rt arm 50 double unders 20/14 20 single arm dumbell thrusters 50/35 left arm 20 wallball 20/14

Gymnastics Thursday

Gymnastics Thursday Warm-up 5Star any machine 2 minutes any machine Gymnastics Pull-ups (5 sets of 5 ) 1 set regular 4 sets of weighted Metcon Metcon (Time) 3 rounds for time : 3 muscle ups 30 alt medball lunges 50/40 lbs 20/15 machien cals

Comp Wednesday

Comp Wednesday Warm-up 500m Row (Time) Max Effort 500m Row Metcon (Time) CLT Qualifier 20.2 11 minute amrap: 3 toe 2 bars 3 overhead squats 75/65 lbs 3 lateral bar over burpees 6 toe 2 bars 6 over head squats 75/55 lbs 6 lateral bar over burpees Etc for 11 minutes in incriments of 3 …

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Tuesday

Tuesday Warm-up 500m Row (Time) Max Effort 500m Row Weightlifting Clean (3 x 10 emom ) 3 reps emom @ 70% of 1 rep max Metcon Metcon (Time) 4 rounds for time: 15 ring push ups 15 power snatches 75/55 lbs

Monday

Monday Warm-up Clean (10 m Emom 3 reps @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute amrap : 10 box jumps 24/20 inch 5 db ball cleans 100/70 lbs 20 grappling shoot through’s

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