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Monday, Nov. 23 CrossFit Workout of the Day

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It’s been a quick two-thirds of the training year, which means the final third or our final macro cycle is upon us. This leads us into March and the worldwide Crossfit Open. This upcoming 8-week meso cycle will include:

  • Back squat: 5 exposures alternating through low, medium and high intensity
  • Snatch: 5 exposures of varying focus from training the sweet spot of 80% to EMOMs
  • Front squat: 5 exposures alternating through low, medium and high intensity
  • Jerk: 5 exposures of varying focus from training at 80% range to EMOMs; we will also be introducing the split jerk
  • Clean & gymnastics: 4 exposures

Please remember there are five movements that alternate over 4 days per week (Monday, Wednesday, Thursday and Friday), so the lifts will shift days each week. That’s important to consider to make real progress.

On an end note, I couldn’t be prouder as a coach and programmer of everyone training in our boxes. The gains made through all your hard work have far surpassed my expectations. Keep the intensity going. The skill work will get harder and the WODs longer going into the Open. Keep your focus and apply all your gains into March, and I’m sure the results will show it.

— Coach Brandon

Warm up
3 rounds not for time:
5 inch worms
10 ring rows
15 air squats

Strength
Back squat
Performance: 4×7 @ 70%
Fitness: 3×8 across

Conditioning
Performance
For time:
400m run
30 shoulder to overhead (115/75)
20 burpees
100 double unders

Fitness
For time:
400m run
30 KB push press
20 burpees
200 single unders

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