November 2016 – Page 3 – Fitness Managed

Week in Review for Nov 7 – Nov 13, 2016

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Day	Movement Class	Exercises / Skill	Priority
Monday	–	–	–
Tuesday	–	–	–
Wednesday	–	–	–
Thursday	W	Strict Toes to Bar Russian Twist L-Sit	EMOM
Friday	W	Strict Press	Task
Saturday	–	–	–
Sunday	W	Front Squat	Task

Day	Movement Class	Exercises	Priority
Monday	–	–	–
Tuesday	–	–	–
Wednesday	M	Run	Task
Thursday	G	Pullups Pushups	EMOM
Friday	MW	Burpees Push Press Power Clean Run	Task
Saturday	M	Run	Task
Sunday	WGM	Thruster Double Unders Kettlebell Swings Dips	Time

Four rounds of the following with a heavy working weight:

Then AMRAP in 15 minutes of

Results: Did the Front Squats with 135lbs. For the Metcon did 4 rounds plus 38 reps (9 dips, 15 thrusters, 14 KB Swings).

Work up to a heavy tripple on Strict Press. Add weight each round until you cannot do 3 unbroken.

For time (taken from Crossfit Invictus with slight modification):

Results: Best I could do on the strict press was 3 x 125lbs/ 56kg. For the Metcon did 5:26.

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Every minute on the minute for 15 minutes do:

Then every minute on the minute for 8 minutes do:

Results: Nice lite start after 2 weeks off to move.