Happy Veteran’s Day!
Monday, November 11th

Class Strength
Strict Press – 1×10@50%, 1×8@60%, 1×5@75%, 1×3@85%, 1×1@95%, 1RM attempt
Strict Press – Build to a challenging set of 5, do 2×5.

Modular Skill – Oly Week, Men=75-95# / Women=45-65#

• 1 Round of: 10 High pulls from the Hang
• 2 Rounds of: 4 Hang Squat Cleans From above the Knee
• 2 Rounds of: 4 Hang Squat Cleans from Below the knee
• 2 Rounds of: 4 Hang Squat Cleans from the Floor

Rest 1:00
add 30 – 45# to the bar and do 3×3 Squat Cleans
Rest 1:00
add 35 – 55# to the bar and do 3×1 Squat Clean

Modular Strength – Same as Class Strength
Then: 5×3 Push-press @ 110% of Strict, Tempo X151 

Modular Endurance – Row 15oom

Core WOD
For Time:
Black – Do all 4 service’s WODs / Blue – Choose 3 services / Green – Choose 2 services

Navy, Birthday: 10/13/1775

• 10 12′ Wall Climbs / 40 Wall Hops
• 13 Dive Bomber Push-ups
• 17 8-count bodybuilder
• 75 Flutter Kicks (2-count)

Marine, Birthday: 11/10/1775

• 11 Strict Pull-ups
• 10 Prisoner Squats
• 17 8-count bodybuilder
• 75 Military Sit-ups

Army, Birthday: 6/14/1775

• 6 Rope Climbs / 18 Ground to Standing
• 14 Push-ups
• 17 8-count bodybuilder
• 75 Leg Raises

Air Force, Birthday: 9/18/1949

• 9 Spiderman Push-ups (2-count)
• 18 Big Arm Circles (4-count)
• 19 Dive Bomber Push-ups
• 49 Bicycle Crunch (2-count)

435 reps Total for Level Black

Tuesday, November 12th

Class Strength
Deadlift – 1×10@50%, 1×8@60%, 1×5@75%, 1×3@85%, 1×1@95%, 1RM attempt
Deadlift – Build to a challenging set of 5, do 2×5. 

Modular Skill –
EMOTM, perform 1 Power C+J and add 10#
Continue performing 1 rep every minute until you max out.

Modular Strength – same as Class Strength
Then: Sumo Deadlift 1×8, 1×5, 2×3

Modular Endurance –

• Airdyne :20 @ 100% rest :20
• Airdyne :30 @ 100% rest :30
• Airdyne :40 @ 100% rest :40
• Airdyne :50 @ 100% rest :50
• Airdyne 1:00 @ 100% rest 1:00

Core WOD
Tabata 20:10 split for 32 rounds
CYCLE through the movements today, use only 1 BB.
You’ll cycle through the 4 exercises 8 times.
Levels: 95/65# – 75/45# – 65/35#

Class Strength
Bench Press- 1×10@50%, 1×8@60%, 1×5@75%, 1×3@85%, 1×1@95%, 1RM attempt
Bench Press- Build to a challenging set of 5, do 2×5. 

Modular Skill – 3×8 BB Sots Press, 3×5 Snatch Balance, 10 on each side of Turkish Get-ups @ 75% of 1RM (build your flexibility for Squat Snatch) 

Modular Strength – Same as class strength
Then: 3×10 Ring Push-ups (gymnastics style)

Modular Endurance – Row 500m, Airdyne .4 miles, 30 D/U, 3x

Core WOD
7 Rounds for Time:
For larger classes run in heats of 4 persons @ 1 minute apart

• 4 Shuttle Runs, 10 yards each
• 5 Burpees
• 6 Box Jumps, 24/20” 20/16”
• 7 Push-ups
• 8 Indian Sit-ups – Sit-ups

1:00 rest after each Round
Track EXACTLY when you finish a round, your end time includes the rest times.

Rest 5:00

5:00 AMRAP
(Don’t do this if you’ve been CrossFitting for less than 8 weeks or 10 sessions)

As many Unbroken D/U (Singles) as possible.
10 Air Squats, when you break on the jump rope.
Only count # of jump rope reps for a score

Thursday, November 14th

Class Strength
Weighted Dips + Pull-ups: 8, 5, 3, 3, 3 on each
Pull-up and Dip Progressions

Modular Skill – EMOTM, 75-95# – 45-65#

• 1 Round of: 5 Muscle Snatch from the Power Position
• 2 Rounds of: 3 Hang Squat Snatch From above the knee
• 2 Rounds of: 3 Hang Squat Snatch from Below the knee
• 2 Rounds of: 3 Hang Squat Snatch from the Floor

Rest 1:00
then add 25 – 55# and do 4×1 Squat Snatches

Modular Strength – Same as Class Strength

Modular Endurance – 20 Mt. Climbers, 20 JJ, 20 MB Russian Twists, 4x

Core WOD
18:00 AMRAP

• 10 KBS, 55/35   35/20#
• 10 T2B   Leg Raises
• 10 Thrusters, 65/45   45/25#

Friday, November 15th

Class Strength
Back Squat – 1×10@50%, 1×8@60%, 1×5@75%, 1×3@85%, 1×1@95%, 1RM attempt
Back Squat – Build to a challenging set of 5, do 2×5. 

Modular Skill – 5 Snatches @ 60%, 10 Burpees, 4 Snatches @ 70%, 10 Burpees, 3 Snatches @ 80%, 10 Burpees, 1 Snatches @ 100%, Rest 1:00, Repeat 1RM attempt. Do this rest and repeat on 1RM 5x. 

Modular Strength – Same as Class Strength
Then: wide-stance back squat to a box (below parallel) 1×8, 1×5, 2×3 

Modular Endurance – 5 MBSC, 10 Push-ups, 15 KBS 35/20#, 20 D/U, 5x

Core WOD
4 Rounds for Time:

• 3 Power Snatches, 135/95   115/75   65/35#
• 5 Burpees
• 7 Russian KBS, 70/55   55/35   35/20
• 9 Box Jumps, 30/24”   24/20”   20/16”
• 11 Wall Balls, 20/14# @ 10’/9’   14/10# @ 10’/8’

Saturday, November 16th

Class Strength – Make-up Day

Modular Skill – Make-up Day

Modular Strength – Make-up Day

Modular Endurance – Make-up Day

Core WOD Start on a green (all level) movement

2:00 AMRAPs of:

• Air Squats
• D/U or Singles
• Muscle Snatch 95/65# – 75/45# – B.O.M.B. Throws 20/14#
• Push-ups
• T2B – Leg Raises
• OHS 95/65# – 75/45# – 45/35#
• Sit-ups
• MBSC 20# – MB power clean 14#
• Ring Row (feet on platform)  (Feet  3’ out or feet on line)

REST 2:00 between each.