Monday, November 9th

ANNOUNCEMENTS:
-MOCK OLYMPIC LIFTING MEET this Saturday at 7am at our gym.  All are welcome to come and have a fun time testing their Snatch and Clean & Jerk.
-FREE INTRO SESSION Saturday at 10am.  Bring or tell people who are interested in trying CrossFit.

PRE:
3-4 rounds, for WEIGHT, of:
10 Strict Chest-To-Bar Pull-Ups (banded if needed)
10 One Legged Squats/Pistols (5/Leg)
8 Lengths Waiter Walk (4/Arm)

WOD:
5 rounds, for TIME, of:
15 Push-Ups
200 Meter Run or 250 Meter Row/Ski

INTERMEDIATE: 3 rounds, for TIME, of:
30-50 Push-Ups
30 Double-Unders
400 Meter Run or 500 Meter Row/Ski
*Choose your most challenging but doable rep scheme for push-ups.

WEIGHTLIFTING:
Jerk – 3@73%, 2@78%, 1@83%, 3@76%, 2@81%, 1@86%, 3@78%, 2@83%, 1@88% (All sets increased 3% from last week.)
Push Press – 2×6@70%, 3×6@75% (Three of the sets are increased 5% from last week.)
Back Squat – 2×6@70%, 3×6@75% (Three of the sets are increased 5% from last week.