WOD: 11.28.16 – 12.05.16

WOD: 11.28.16
Strength Work 
HBBS
3 - 80%
1 - 85%
3 - 80%
1 - 87%
3 - 80%
1 - 90%
*rest as needed 

Conditioning 
For time: 
30-20-10
Overhead Alternating Lunges (135/85)
*50 Double Unders after each round 
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WOD: 11.29.16 "CrossFit" 
Skill Work 
5 rounds of 
40 second AMRAP toes to bar 
40 second rest 

Conditioning 
3 rounds for time
500m row 
12 Deadlifts (185/125)
15 Box Jumps (24"/20")
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WOD: 11.29.16 "Barbell Club" 
Skill Work 
12 min EMOTM 
Power Snatch + Hang Snatch 
*work up to heavy complex with no misses 

Positional Therapy 
5x1 Tempo OHS 85% of 1RM Snatch 
*10 second negative + 10 second pause 

Conditioning 
3 rounds for time:
10 DB Step Ups (55ea/35ea) @ 90 degrees 
10 DB Walking Lunges (55ea/35ea)
10 Wide Grip Pull-ups 
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WOD: 11.30.16 
Conditioning 
For time: 
1 round of Cindy* 
21 Deadlifts (135/85)
21 HSPU's 
2 rounds of Cindy*
15 Thrusters (135/85)
15 Pull-ups 
3 rounds of Cindy*
9 Clean & Jerks (135/85)
9 Snatches (135/85)
4 rounds of Cindy* 

*Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats 
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WOD: 12.01.16 "CrossFit" 
Heavy Day 
1RM Clean & 1RM Front Squat 
*no more than 3 misses at one weight 
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WOD: 12.01.16 "Barbell Club" 
Skill Work 
12 min EMOTM 
Hang Power Clean + Jerk 
*work up to heavy complex with no misses 

Positional Therapy 
5x1 Tempo OHS (90%) of 1RM Snatch 
*10 second negative + 10 second pause 

Conditioning 
7 min AMRAP 
7 GHD Sit Ups 
3 Clean & Jerks (135/85)
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WOD: 12.2.16
Skill Work 
E2MO2M for 5 rounds 
Novice: 2 Muscle Ups 
Intermediate: 4 Muscle Ups 
Advance: 6 Muscle Ups 
Ninjas: 10 Muscle Ups 
*Mods x3 Pull-ups and x3 Dips 

Conditioning 
For time: 
21-18-15-12-9-6-3
Bike Calories 
GHD Sit-ups 
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WOD: 12.3.16 
Skill Work 
Pos. 2 Snatch 
*work up to heavy single 

Conditioning 
14 min AMRAP 
20 Wall Balls (20/14)
15 KB Swings (55/35)
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QuickFit: 12.3.16
Conditioning 
7 min AMRAP 
20 Wall Balls 
15 KB Swings 
7 min AMRAP 
.5 mile bike or 400m row 
10 Burpees 
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