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11.18.2014

Main – CrossFit

Warm-up

With a Tabata timer:

4 Rounds of Hollow Body on the :20 & Superman on the :10

Then 4 Rounds of Handstand Hold/Shoulder Touches

Gymnastics

* Half Tabata – Supine ring row hold

* Half Tabata – Candle sticks hold

Weightlifting

A) Add 5-10# to your Pull Up working max.

B) Find your new Projected Max for Press from your 85%x1+ set from two weeks ago. If the PM is not higher than your true max, then just add 5-10# to your true max.

A): Weighted Pull-ups (60/70/80%x8+; E1:30)

B): Shoulder Press (60/67.5/75/82.5%x4; E1:45)

Metcon

AEROBIC

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8:00

A1) 10 Burpees

A2) Cindy

Rest 5:00

Repeat

Accessory

2:00 Test – HSPU (AMRAP – Reps)

AMRAP in 2:00

HSPU
Kipping or Strict.

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