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November
21
Tuesday

TUESDAY 21.11.17

Rower-Intervals
MOBILITY and MAINTENANCE

S1. Band Assisted Good Mornings
S2. Band Assisted Ankle
S3. Coaches choice
ENDURANCE
Partner Row 1:1
20 Cal
30 Cal
40 Cal
50 Cal
MET-CON (EMOM)
PERFORMANCE and FITNESS
EMOM 18
Min 1. 7 Burpee Box Jump Overs
Min 2. 15 GHD Situps or 15m Matt Drag
Min 3. 150/100m Ski Erg
WORDS TO LIVE BY
83bd6788343a1a23e4240dbd485a15eb--motivation-to-change-get-skinny-motivation

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November
20
Monday

MONDAY 21.11.17

1190-handstand-pushup
MOBILITY and MAINTENANCE

S1. Band Assisted Shoulders/Lats
S2. Hip Flexor and Glute Stretch
S3. Coaches Choice
GYMNASTIC SKILLS
PERFORMANCE and FITNESS
EMOM 5
5 Muscle Ups
Or
6 C2B Pullups
Or
7 Kipping Pullups
EMOM 5
5 Deficit HSPU
Or
6 Full Range HSPU
Or
7 Matt Assisted HSPU
MET-CON (AMRAP)
PERFORMANCE and FITNESS
Amrap 12
10 Thrusters 42.5/30
20 DB Snatch 22.5/15
30 Double Unders
MIDLINE
Weighted Plank
2 x Max Effort in Partners
WORDS TO LIVE BY
choices-quotes-images-2-a7b6f2ff

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November
19
Sunday

SUNDAY 20.11.17 REST DAY

1951a633593a38b7ade301bac8265427

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November
18
Saturday

SATURDAY 18.11.17

Running
MOBILITY and MAINTENANCE

10 mins of Own Mobility
MET-CON
PERFORMANCE and FITNESS
“Glen”
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a StatDepartment security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
WORDS TO LIVE BY
making-change-in-life-quote

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November
17
Friday

FRIDAY 17.11.17

379eb3035966205502fe5f0e61279c62--crossfit-exercises-crossfit-workouts
MOBILITY and MAINTENANCE

Ski Ergs and Dynamic Mobility
STRENGTH ENDURANCE
PERFORMANCE and FITNESS
In Partners 1:1
Deadlifts 100/70
Wall Balls 12/9
10-9-8-7-6-5-4-3-2-1
Partner A completes 10 Deadlift 10 Wall Balls
Then Partner B completes 10 Deadlift 10 Wall Balls
Etc…
MET-CON (EMOM)
PERFORMANCE  and FITNESS
21-15-9
Cal Row
T2B
Hang Power Snatch 45/32.5
WORDS TO LIVE BY
C-AvKDvXkAA-tLG

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November
15
Wednesday

THURSDAY 16.11.17

FA_March15_Getphysical
MOBILITY and MAINTENANCE

S1. Band Assisted Chest and Shoulders
S2. Band Assisted Good Mornings
S3. Coaches Choice
STRUCTURAL BALANCE
KB Complex (Single arm)
5 Front Squats
4 Push Press
3 Thrusters
4 Hang Snatch
5 Single Leg Deadlifts
3 Rounds
Ascend weight each round
MET-CON (TIME)
PERFORMANCE and FITNESS
21-15-9
Push Jerk 45/32.5
Bar Facing Burpees
Hang Power Cleans 45/32.5
MIDLINE
45 secs Weighted Plank
Straight into 10m Matt Drag
3 Rounds
WORDS TO LIVE BY
84c9384cb6f0b4a315c65c5b3c93db4e--quotes-about-moving-on-about-change-life-changes-quotes-moving-on

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November
15
Wednesday

WEDNESDAY 15.11.17

Andrea_Ager_Profile_Pic_grande
MOBILITY and MAINTENANCE

S1. Band Assisted Hamstring Floss
S2. Lacrosse Ball Glutes and Hip Flexor
S3. Coaches choice
GYMNASTIC SKILLS
PERFORMANCE
Every 3 mins (4 Rounds 12 mins)
5 Deficit HSPU
10 T2B
15 Pullups
FITNESS
Every 3 mins (4 Rounds 12 mins)
5 HSPU
10 T2R
15 Ring Rows
MET-CON (TABATA)
PERFORMANCE and FITNESS
8 Rounds
:20 DB Snatch 22.5/15
:10 seconds rest
:20 Box Jump Overs
:10 seconds rest
Rest 4 mins
8 Rounds
:20 Ski Erg
:10 seconds rest
:20 Ab Matt Situps
:10 seconds rest
WORDS TO LIVE BY
blog-2-pic-1

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November
14
Tuesday

TUESDAY 14.11.17

crossfit-gams
MOBILITY and MAINTENANCE

S1. Band Assisted Frog Stretch
S2. Band Assisted Front Rack
S3. Coaches choice
OLYMPIC LIFTING
EMOM 12
Min 1-4 : 3 Squat Cleans 2 Front Squats
Min 5-8 : 2 Squat Cleans 3 Front Squats
Min 9-12 : 1 Squat Clean 4 Front Squats
MET-CON (CHIPPER)
PERFORMANCE
and FITNESS
50 Cal Machine
400m Run
30 Power Cleans 50/35
20 Power Snatch 50/35
10 OH Squats 50/35
WORDS TO LIVE BY
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November
13
Monday

MONDAY 13.11.17

1376405_526959510728820_1169566653_n
MOBILITY and MAINTENANCE

S1. Barbell Calf Smash
S2. Band Assisted Hip Flexor
S3. Coaches Choice
ENDURANCE
TABATA 40:20 (3 Rounds)
Station 1. Double Unders
Station 2. Ski Erg
Station 3. Burpees
MET-CON (AMRAP)
PERFORMANCE and FITNESS
AMRAP 20
Teams of 3
200m Farmers Carry
75/50 Cal Airbike
200m Farmers Carry
75 Push Press 40/30
WORDS TO LIVE BY
3de47cc4c7a879301bbc6cf3f5d3f4e5--best-motivational-quotes-inspirational-quote-about-life

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November
12
Sunday

SUNDAY 12.11.17

a3d61b29cde30a0f8759f6fd1015bb0e--keeper-amen

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