Strength WOD
Front Squat
-4x3 @ 90% of 3rm
Back Squat
-1x20 @ just outside 10rm
WOD
"Toes-to-hell"
4 Minute AMRAP
14 Pistols (alternating, 7 each leg)
14 HRPU
7 Toe-to-bar
immediately:
4 Minute AMRAP
14 KBS 53/35
7 HSPU
7 Toe-to-bar
immediately:
4 Minute AMRAP
14 KB Snatch 53/35 (alternating, 7 each arm)
7 Toe-to-bar
immediately:
400m Run
Tuesday
Strength WOD
Clean
-1x3 @ 70%
-2x3 @ 80%
-1x1 @ 90%
-1x1 @ Heavy single
WOD
"Linda"
10-9-8-7-6-5-4-3-2-1
1.5 BW Deadlift
BW Bench Press
3/4 BW Cleans
Wednesday
Strength WOD
None
WOD
"Zeus"
Three rounds for time of:
30 Wall ball shots, 20 pound ball
30 Sumo deadlift high-pull 75/45
30 Box jump, 20" box
30 Push press, 30 reps 75/45
Row 30 calories
30 Push-ups
10 Body weight Back squat
Coaching Notes: CrossFit Open athletes active recovery day/rest day.
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.
Thursday
WOD
CrossFit Open 13.4
Friday
WOD
To be determined due to CrossFit Open.
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.
Thursday
WOD
CrossFit Open 13.4
Friday
WOD
To be determined due to CrossFit Open.
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