Workout of the Day

Congratulations and welcome to last week’s Fundamentals graduates!

P.S. We WILL be open on Turkey Day. Thursday-Saturday’s classes will be All Levels.

Upcoming CFNYC Events and News:

Beyond the Whiteboard: Beginner ‎/ Experienced
___________________________________________________
Our favorite reads from the week, so far:
CrossFit HQ Calls Out Internet Coach On Twitter
Owner Hari On Active Life Podcast
Ugg Boots Are Killing Your Knees
The Forgotten Art Of Squatting 
The Female Weightlifters From One Of Iraq’s Most Notorious Neighborhoods
6 Surprising Reasons You’re Not Building Muscle
The 2017 CrossFit Liftoff

Sunday-Tuesday 171119-21 - Beginner

Sunday 11/19 and Monday 11/20
Strength
Power Snatch + Overhead Squat 3-5x(2+2), increasing

Conditioning
9 minute AMRAP:
3 Power Snatch (95/65)
3 Burpees over the Bar
6 Power Snatch (95/65)
6 Burpees over the Bar
9 Power Snatch (95/65)
9 Burpees over the Bar
Etc…

Tuesday 11/21
Strength
A1. Front Rack Reverse Lunges, from the floor 3×6-8/leg, from the floor, rest 30 seconds
A2. Strict Pull ups 3×5 (tough), rest 2-3 minutes

Team Conditioning
In teams of 3, follow the leader style…
25 minute AMRAP:
4 Hang Power Cleans (115/75)
6 (3/leg) Front Rack Reverse Lunges (115/75)
8 Lateral Hops over the Bar
250/200 m Row

Click here for a preview of Thursday’s Beginner classes:

Sunday-Tuesday 171119-21 - Experienced

Sunday 11/19 and Monday 11/20
Strength
A1. 1 ¼ Front Squat 3×3, increasing
A2. Bent Over Barbell Row 3×6-8, increasing

Compare to 11/4/17.

Conditioning
7 minute Ascending Ladder 2-4-6-8-10 reps of…
Goblet Hold Kettlebell Reverse Lunges (24/16)
Kettlebell Snatches (24/16)

Tuesday 11/21
Strength
Snatch, From the Hip + Snatch Balance 5x(2+2), increasing

Conditioning
3 rounds for time of:
10 Hang Power Snatch (115/85)
15 Back Squats (115/85)
20 Box Jumps with Step Down (30/24)

Click here for a preview of Thursday’s Experienced classes:

Tuesday 171121 - Competition

Warm up
3 rounds of:
10 PVC Pass Throughs
10 Squats with press out
10/arm Kettlebell Snatches

A. Muscle Snatch + Snatch Balance 5x(3+3)

B. Snatch – 3 second negative, tap and go
2×3 70%, 2×2 75%, 2×1 80%, 2×1 85%

C. Snatch High Pull – 3 second negative, tap and go 5×5 (75% 1 RM)

D. For time:
21 Push Presses (155/105)
21 Front Squats
21 Hang Power Cleans

Rest 2 minutes

15 Push Presses (175/123)
15 Front Squats
15 Hang Power Cleans

Rest 2 minutes

9 Push Presses (195/133)
9 Front Squats
9 Hang Power Cleans

Rest 2 minutes

6 Push Presses (215/153)
6 Front Squats
6 Hang Power Cleans

Click here for a preview of Wednesday’s Competition classes.

This Week's Specialty WODs

CFE
Sunday 11/19 and Wednesday 11/22
5 minutes at each station, 10 rounds of 20 seconds work, followed by 10 seconds of rest.
Rest 1 minute before switching to the next movement.
1. Calories on Rower or Assault Bike
2. Wall Walks
3. Double Unders (Rx+ Triple Unders)
4. Chest to Bar Pull Ups (Rx+ Muscle Ups)
5. Single Arm Kettlebell Thrusters (24/16) (Alt sides every work/rest switch)
6. Sit ups (Rx+ Toes to bar)

Functional Strength
**Canceled**

OlyWOD
Wednesday 11/22
Snatch
3×3
3×2
3×1
Back Squat
4×10

Sunday 11/26
Deadlift + Clean Pull + Clean
7x(1+1+1)
Deadlift
5×3

Barbell 11/19 through 11/30

Cycle 20 Week 5
Weekly Quota:

45 minutes of Cardio
100 Back Extensions
100 Hanging Knee Raises (NOT toes-2-bar)
60/Leg Short Step Lunges (with or without weight)
Overhead Walks (Barbell, KB, or DB; uni- or bilateral)
60 Ring Rows
60 High Box Jumps

Sunday 11/19
Power Snatch – 3 second negative, tap and go – + Snatch Push Press
5x(3+3)
Snatch – 3 second negative, tap and go
5×3 70%
Snatch Balance
5×5

Monday 11/20
Muscle Clean + Press
5×5
Clean + Jerk
4x(2+2) 70-75%, 3x(1+2) 80-85%
Back Squat – tempo 3331
5×3 80-85%

Tuesday 11/21
Muscle Snatch + Snatch Balance
5x(3+3)
Snatch – 3 second negative, tap and go
2×3 70%, 2×2 75%, 2×1 80%, 2×1 85%
Snatch High Pull – 3 second negative, tap and go
5×5 75%

Wednesday 11/22
OFF

Thursday 11/23
OFF

Cycle 20 Week 6
Weekly Quota:

60 minutes of Cardio
100 Back Extensions
100 Hanging Knee Raises (NOT toes-2-bar)
75/Leg Short Step Lunges (with or without weight)
Overhead Walks (Barbell, KB, or DB; uni- or bilateral)
60 Ring Rows
60 High Box Jumps

Sunday 11/26
Deadlift to Knee + Clean + Jerk
3x(2+1+3) 70%
Romanian Deadlift
3×10
Behind Neck Push Press + Overhead Squat
3x(3+3)

Monday 11/27
Power Snatch 3 second negative, tap and go – + Snatch Balance
4x(3+3)
Snatch – 3 second negative, tap and go
5×3 70-75%
Snatch High Pull – slow negative, tap and go
5×5 75%

Tuesday 11/28
Clean + Jerk – 3 second negative, tap and go
3x(3+1) 70%
Romanian Deadlift
3×10
Front Squat
5×5 – Start at 60% of Clean (round to nearest 0 or 5), add 5-10kg each set

Wednesday 11/29
Power Snatch – 3 second negative, tap and go – + Squat – pause 3 seconds for squat
6x(3+1) 65%
Snatch Deadlift to Knee + 15 second hold
2×2 80%
Push Press + Overhead Squat
5x(3+3)

Thursday 11/30
Clean + Jerk
5×2 75-80%
Romanian Deadlift
3×10
Bench Press
5×5