For time complete all of the following. The clock stops after the last T2B.
Immediately followed by 12 rounds of
Immediately followed by
Results: 23:46.
Every 2 minutes for 16 minutes
EMOM for as long as you can complete the reps within the minute
Results: For the Snatches 65-75-80-95-100-100-100-100lbs. Metcon finished 14 rounds plus 15 reps.
Mashup of the Street Parking Oly from this week and a modified older Metcon from earlier this month.
Spend 20 minutes and work up to a heavy…
All sets should be unbroken touch and go. Take 2-3 minutes rest between sets, the goal is to go heavy so the longer the rest the better.
Then 3 rounds for time
Results: For the Cleans 65-95-115-125-135lbs. For the metcon 6:32.
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | G | Glute Bridge TRX Pike Press L-Sit Russian Twist | EMOM |
| Wednesday | W | Overhead Squat | EMOM |
| Thursday | WG | Split Squats Planks Handstand Pushups | Task |
| Friday | WG | Bench Press Pullups | Task |
| Saturday | – | – | . |
| Sunday | – | – |
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | MW | Clean Push Press Burpee | Time |
| Wednesday | -MW | Double Unders Snatch | Time |
| Thursday | MG | Deadlifts Toes to Bar | Task |
| Friday | WG | Squat Cleans Dips | Task |
| Saturday | M | Run | Task |
| Sunday | – | – | – |
A mashup of the first part of the CF Invictus WOD and a modified version of the CF Mainsite WOD both from Nov 14.
3 rounds
Then 5 rounds for time
Results: Bench Press 8-7-6 reps. Pullups 10-8-6 reps. Metcon in 12:52.