November 4th will be a YUGE day for exercise. The best. #firstfriday #crossfit #crossfitgirls #crossfit305
#fitfam #friends #wod #partnerwod

Thursday

Weightlifting
Deadlift (12-12-12-12)
40-45-50-55%
Bent Over Row (12-12-12-12)
Superset with deadlift sets.
Should be light weight. Really engage
lower back and squeeze shoulder
blades

Metcon
12 min AMRAP
200 m shuttle run
50 m lunge
1 minute cumulative hollow rock
All distances are 25m down, 25m back (4 times for run, 1 time for lunge).
Rock front and back on hollow rocks.

Photo cred: @garavsmurphy

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Wednesday

Weightlifting
Strict Press (12-12-12-12)
40-45-50-55%

Turkish Get Up (6-6-6-6)
Superset with press sets. 3 Per Arm. Work up in weight.

Metcon
17 min AMRAP
50 wall balls 20/14lb 10/9ft
50 calorie row
50 double unders
50 box jumps 24/20

Photo cred: @garavsmurphy

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Tuesday

Skill Work:
Chest to bar pullups
Overhead Squat

Metcon
12-9-6-9-12
Power Cleans 135/93
25 Butterfly situps
1 Rope Climb after each round

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Monday

Weightlifting
Back Squat 12-12-12-12
40-45-50-55%

Ring Dips. Preform between squat sets. Each set should be half of your max reps. Ex. If you can do 8 strict ring dips do 4 reps each superset.

Metcon
20-18-16
KBS and Push ups
14-12-10
Kettlebell snatch and burpees
8-6-4
KB SDHP and plate-weighted push ups
*Finish one couplet before moving to the next.
*RX Kettlebell 53/35
*RX Plates for weighted pushups 25/10. Plate rests on shoulder blades NOT lower back.
Scale – box push ups
Scale weight of KB

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Sunday

10am Reloaded

11am CrossFit

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Saturday

9am Reloaded. Beach @ A1A

10am CrossFit

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Friday

CrossFit Games Open 15.1
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#

CrossFit Games Open 15.1A
6-Minutes to Establish:
1-RM Clean and Jerk

ATHLETES ARE ONLY GRANTED THE ABILITY TO MOVE UP IN WEIGHT AFTER DEMONSTRATING GOOD FORM ON PREVIOUS WEIGHT TO THE COACH.
Do not go above your means.

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Thursday

Weightlifting
Deadlift (12-12-12-12)
35-40-45-50%

Metcon
16 min EMOM
Minute 1:15 wall balls 20/14lb 10/9ft
Minute 2: 20 box jumps or step ups 24/20inch
Minute 3 : 45 sec sprint for calories on the @assaultairbike
Minute 4: Rest
Score is total calories.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #CrossFit #CrossFitCommunity #SouthFloridaCrossFit #BoxJump #WallballsSuck #AssaultBike #Deadlift #StrengthTraining #Gains #Abs #Biceps #StrengthAndConditioning #SweatLife #BeastMode #DudesWhoLift #Weightlifting #FollowBack

WEDNESDAY
Weightlifting
Strict Press 12-12-12-12
35-40-45-50%
Sit ups 20-20-20
Between Press Sets

Metcon
8 Rounds For Time:
200 m Run
12 Goblet Lunges 53/35 (6 per leg)
1 Rope Climb

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