Monday, November 9th

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink

Strength: A)Every 3 minutes for 9 minutes (3 sets):                                                                                                                                                        Back squat x 10-12 *Increase your weight from last monday.

B) On the minute, for 8 minutes (4 sets of each)                                                                                                                                                            Minute 1: Seated Dumbbell Press x 10 reps. *Hold overhead 2 seconds- 10, 8, 6, 4 – 
Minute 2:  Supine ring row x Max Reps – hold against chest for 1 full second  4xAMRAP(-) – rest 2 minutes before B1                Minute 4: Seated Dumbbell Press x 8 reps.                                                                                                                                                                               Minute 5: Supine ring row x Max Reps                                                                                                                                                                                          Minute 7: Seated Dumbbell Press x 6 reps                                                                                                                                                                                 Minute 8: Supine ring row x Max Reps                                                                                                                                                                               Minute 10: Seated Dumbbell Press x 4 reps                                                                                                                                                                                   Minute 11:Supine ring row x Max Reps                                                                                                                                                                               (4 sets of each. There is a 2 minute rest after the Ring Row. Increase your weight on the Press)

WOD: 4 sets 
Scapula pushups x 8-15 reps
-100m Kettle Bell front rack farmers walk (The width of the room 5 times) 

*Score is weight used for farmers walks.

Strength: A) Every 2 minutes, for 10 minutes (5 sets): Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
(all percentages should go off of your most recent tested 1-RM…not a weight that you think you could have hit for a 1-RM)
followed by…
One set of:
-Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Rest 3 minutes, and then…
One set of:
-Back Squat x the same number of reps achieved for max reps with 70% of your 1-RM

B) On the minute, for 3 minutes
Tall Jerk x 3 reps
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B) CrossFit Invitational Event #1
For time:
-45 Pull-Ups
-45 Thrusters (95/65 lbs)

Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Bat Wings x 5 reps @ 1515
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed

For time:

Run 5 kilometers
Today’s your day to set a new 5 kilometer PR.

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531