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NOVEMBER SCHEDULE ANNOUNCEMENTS

Nov 16 – Friendsgiving Potluck, time and location TBA. NO EVENING CLASSES.
Nov 17 – GYM CLOSED. CrossFit/Bootcamp classes will be held at Code 3 Hawthorne at 10 AM.
Nov 22 – GYM CLOSED. Happy Thanksgiving!
Nov 23 – Open Gym, 9 AM – 12 PM
Nov 24 – Back to regular schedule

MONDAY
A) Back Squat: 4-4-4-4-4
Build over the first four sets to a near maximal weight, leaving one good rep in the tank. Use 95% of that weight for the fifth set.
B) 3 sets
Double KB Lunge x 10/side
Double KB Sumo Stance Pendlay Row x 10
C) AMRAP 10:
7 Box Jumps, 30″/24″
14 Kettlebell Swings, 70/53

TUESDAY
A) 3 rounds
8 Single Arm KB/DB Strict Press, left
40′ Single Arm Overhead Carry, left
8 Single Arm Strict Press, right
40′ Single Arm KB/DB Overhead Carry, right
Shuttle Run
B) Strict Press: 3×5
C) Snatch Grip Romanian Deadlift: 3×8
D) For Time:
25 Push Press, 95#/65#
500m Row
25 Push Press, 95#/65#
TIMECAP: 7:00

WEDNESDAY
A) 3 Sets:
YTWL, 10 reps each with 5/2.5# plate
5-8 Strict Pullups
40′ Spiderman Walking Lunge
5-8 Pistols or Shrimp Squat, each
* If able to perform more than 8 reps, add weight
B) 10 sets, for time:
15/12 ABC
1 round of Cindy

THURSDAY
A) 4 sets
5-8 Strict HSPU or Box HSPU
0:30 Ring L Hold or Hold
10 KB Cleans (alternate between R and L hands each set)
* If able to perform more than 8 reps, add deficit
B) Conventional Deadlift: 6×4, use 95% of last week’s top set of 4
C) AMRAP 18:
750m Row
20 Dumbbell Hang Power Cleans, 50#/35#
20 Burpees

SATURDAY
A) Snatch: build to a heavy double
B) AMRAP 3:
3 Power Snatch, 135#/95#
6 Bar Facing Burpees
9 Pullups
Repeat for a total of four cycles, resting 3:00 between cycles. Score independently.