314 Week of 11/25

	A	B	C	D	E	F
1	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
2	11/25	11/26	11/27	11/28	11/29	11/30
3	Warmup	Warmup	Warmup	Warmup	Warmup	Warmup
4	500m Row	500m Row	500m Row	Spealler Warmup	Spealler Warmup	Spealler Warmup
5	w/Empty Barbell	50' Bear Crawl	10 Bird Dogs/Side	3 Rounds	3 Rounds	3 Rounds
6	3 Rounds	50' Duck Walk	10 Flutter Kicks/Side	5-10 Pullups	5-10 Pullups	5-10 Pullups
7	8 Good Mornings	50' Crab Walk	10 Air Squats	5-10 Pushups	5-10 Pushups	5-10 Pushups
8	8 Back Squats	50' Bunny Hop	10 S2S Lunges/Side	10 Hip Extensions on GHD	10 Hip Extensions on GHD	10 Hip Extensions on GHD
9	8 Behind the Neck Push Press	50 Double Unders	20 Banded X-Walks	10 Situps	10 Situps	10 Situps
10	8 OHS	30s Handstand Hold	10 Banded Pull Throughs	10 Air Squats	10 Air Squats	10 Air Squats
11	Then,
12	Catalyst Warmup	Strength	Strength	Workout	Workout	Workout
13		Tempo Front Squats	Split Jerk	ThanksKilling	"The CrossFit Total"	"The Royal Tenenbaums"
14	Strength	53X1	1-1-1-1-1	2 Rounds	Find 1RM	Teams of 3
15	Snatch Work	- 5 count descent		400m Run	Back Squat	100 Deadlift
16	Low Hang Power Snatch + OHS	- 3 count pause	Workout	20 Pullups	Strict Press	80 Hang Power Clean
17	(3+3)	- Up quickly	10 Minute AMRAP	400m Run	Deadlift	60 Front Squat
18	- Work up to heavy complex	- 1 count rest at top	5 Hang Power Clean 135/85	20 Burpee Box Jump Over 24/20		40 Jerk
19	- Mid-shin	5x3 @ 75%	5 T2B	400m Run		20 Thruster
20			25 Double Unders	20 Squat Clean 155/115		*Only 1 person works at a time
21	Workout	Workout		400m Run		**EMOM all do 5 Burpees
22	From CFNE	30 Alternating DB Snatch 50/35	Cashout	20 Push Jerk 155/115		***135/95
23	"The Slammer"	30 Box Jumps	3 Rounds	400m Run
24	800m Run	50 Situps	Max Plank	200 Double Unders
25	30 Power Snatches 95/65	20 Alternating DB Snatch	Rest 1 Minute
26	800m Run	20 Box Jumps 24/20
27	30 OHS 95/65	50 Situps
28	800m Run	10 Alternating DB Snatch
29	30 Thrusters 95/65	10 Box Jumps
30		50 Situps
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