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Day 2WOD 201201 Warm-up – Coach’s Choice A. EMOM 8:00Evens – 10 empty barbell overhead lungesOdds – 10 pull-ups/ring rowsRest to 10:00, then BB. EMOM 8:00Evens – 10 sdhp… nte 95/65Odds – 10 t2bRest to 20:00, then CC. EMOM 8:00Evens – 3. 3 – clean & jerks… nte 115/75, step over bar @ dotOdds – […]

Day 1WOD 201130 Warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo… rest to top of minute, then A2A2. 5 high box jumps – OR – 30sec loaded wall sit… rest to 3:00 on timer, then back to A1, x 4(A1 @ 0:00, 3:00, 6:00, 9:00)@ 12:00, start BB. AMRAP 5:0015 deadlifts @

Day 1WOD 201130 Warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo… rest to top of minute, then A2A2. 5 high box jumps – OR – 30sec loaded wall sit… rest to 3:00 on timer, then back to A1, x 4(A1 @ 0:00, 3:00, 6:00, 9:00)@ 12:00, start BB. AMRAP 5:0015 deadlifts @

Day 5WOD 201127Repeat WOD 191129, 181123, 171124, 161125AM Heats only… 6:30, 8:00, 9:30, 11:00 warm-up – Coach’s Choice A. “Filthy 50”1 set for time of: (this list is the CrossFit Rx’d version)50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 16kgWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball

Day 4201126Happy Thanksgiving

Day 3WOD 201125 Warm-up – Coach’s Choice A. Complete workload for time… partition as desired100 shoulder to overhead… nte 75/55150 Russian kb swings… athlete’s choice200 step-ups… athlete’s choice

Day 2WOD 201124 Warm-up – Coach’s Choice A. Complete workload @ 80-90% effort10 x 15cal row/bike/ski + 15 burpeesB. post WOD recovery

Day 1WOD 201123 Warm-up – Coach’s Choice A. Test 1 – “Grace”30 clean & jerks for time… barbells nte 135/95B. Timer runs continuously to 15:00Active recovery – Coach’s ChoiceC. Test 2 – “Karen”150 wall balls for timeD. post WOD recovery

Day 1WOD 201123 Warm-up – Coach’s Choice A. Test 1 – “Grace”30 clean & jerks for time… barbells nte 135/95B. Timer runs continuously to 15:00Active recovery – Coach’s ChoiceC. Test 2 – “Karen”150 wall balls for timeD. post WOD recovery Day 2WOD 201124 Warm-up – Coach’s Choice A. Complete workload @ 80-90% effort10 x 15cal

Day 5WOD 201120 Warm-up – Coach’s Choice A. 1 set every 2min, x 5… build barbell complex as you go1 squat clean + 2 front rack lunges + 3 thrustersRest to 12:00, then BB. 1 set every 3min, x 6… barbell @ 100% of A5 pull-ups10 hrpu15 air squats1 set of barbell complexC. post WOD