Ah, daylight savings is here to screw with your internal clocks. Hope you made the best of your weekend!

PROGRAMMING

Monday 11/5

establish a weighted pullup 1RM

– then –

21-15-9 reps for time:
thruster, 43/29kg
bar-facing burpees

Tuesday 11/6

2 rounds for time:
1500m row
30 wall ball, 20/14# to 10/9′
20 ring dips

This workout is about improving your dips. Modify to 1200m run, 1500m ski, or 2mi air bike if you please.

Wednesday 11/7

establish a deadlift 1RM

– then –

1-to-12 for time
medicine ball clean
slam ball

Thursday 11/8

50-40-30-20-10 reps for time:
double unders
kettlebell swings, 24/16kg
kettlebell rack lunges

Skills and stabilization! The weight on the front rack should be light enough to move but enough to fire off stabilizer muscles so you don’t fall over.

Friday 11/9

“HOTSHOTS 19”

6 rounds for time:
30 air squats
19 power cleans, 61/43kg
7 strict pullups
400m run

Compare times here. Read more here.

Saturday 11/10

in teams of two for time:
400m run with 1 teammate carrying object, then

1 working/1 holding object overhead
200 ring row
200 jumping jacks
200 mountain climber
200 box step-ups, 24/20″

then 400m run with 1 teammate carrying object

Sunday 11/11

Foundation Barbell Programming: It’s the last cycle of the year!

Olympic Weightlifting Week 3
Powerlifting Week 3

ARTICLES

+ Arthritis: You’ve Got to Keep Moving – CrossFit Journal
+ A Four-Year Analysis of Incidence of Injuries Among CrossFit-Trained Participants –  Sage Journals
+ A Staggering Number of Troops Are Fat and Tired, Report Says – Military Times

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