314 Week of 11/25
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MondayTuesdayWednesdayThursdayFridaySaturday
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11/2511/2611/2711/2811/2911/30
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WarmupWarmupWarmupWarmupWarmupWarmup
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500m Row500m Row500m RowSpealler WarmupSpealler WarmupSpealler Warmup
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w/Empty Barbell50' Bear Crawl10 Bird Dogs/Side3 Rounds3 Rounds3 Rounds
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3 Rounds50' Duck Walk10 Flutter Kicks/Side5-10 Pullups5-10 Pullups5-10 Pullups
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8 Good Mornings50' Crab Walk10 Air Squats5-10 Pushups5-10 Pushups5-10 Pushups
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8 Back Squats50' Bunny Hop10 S2S Lunges/Side10 Hip Extensions on GHD
10 Hip Extensions on GHD
10 Hip Extensions on GHD
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8 Behind the Neck Push Press50 Double Unders20 Banded X-Walks10 Situps10 Situps10 Situps
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8 OHS30s Handstand Hold10 Banded Pull Throughs10 Air Squats10 Air Squats10 Air Squats
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Then,
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Catalyst WarmupStrengthStrengthWorkoutWorkoutWorkout
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Tempo Front SquatsSplit JerkThanksKilling"The CrossFit Total""The Royal Tenenbaums"
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Strength53X11-1-1-1-12 RoundsFind 1RMTeams of 3
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Snatch Work- 5 count descent400m RunBack Squat100 Deadlift
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Low Hang Power Snatch + OHS
- 3 count pauseWorkout20 PullupsStrict Press80 Hang Power Clean
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(3+3)- Up quickly10 Minute AMRAP400m RunDeadlift60 Front Squat
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- 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
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- Mid-shin5x3 @ 75%5 T2B400m Run20 Thruster
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25 Double Unders20 Squat Clean 155/115
*Only 1 person works at a time
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WorkoutWorkout400m Run**EMOM all do 5 Burpees
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From CFNE
30 Alternating DB Snatch 50/35
Cashout20 Push Jerk 155/115***135/95
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"The Slammer"30 Box Jumps3 Rounds400m Run
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800m Run50 SitupsMax Plank200 Double Unders
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30 Power Snatches 95/6520 Alternating DB Snatch Rest 1 Minute
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800m Run20 Box Jumps 24/20
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30 OHS 95/6550 Situps
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800m Run10 Alternating DB Snatch
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30 Thrusters 95/6510 Box Jumps
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50 Situps
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