Wednesday, November 11th – Veteran’s Day

ABOUT VETERANS DAY:
Veterans Day is an official United States federal holiday that is observed annually on November 11, honoring people who have served in the U.S. Armed Forces. It marks the anniversary of the end of World War I (major hostilities of World War I were formally ended at the 11th hour of the 11th day of the 11th month of 1918, when the Armistice with Germany went into effect). At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

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.

WOD:
AMRAP, in 11 minutes, of:
100 Meter Run or 150 Meter Ski/Row or 2 Lengths Sled Push
11 Sit-Ups
11 Air Squats
100 Meter Run or 150 Meter Ski/Row or 2 Lengths Sled Push
22 Sit-Ups
22 Air Squats
100 Meter Run or 150 Meter Ski/Row or 2 Lengths Sled Push
33 Sit-Ups
33 Air Squats
*Add 11 reps to the sit-ups and air squats for each additional round.

Rest 2 minutes, and then…

AMRAP, in 11 minutes, of:
100 Meter Run or 150 Meter Ski/Row or 2 Lengths Sled Push
11 Push-Ups
11 Box Jumps
100 Meter Run or 150 Meter Ski/Row or 2 Lengths Sled Push
22 Push-Ups
22 Box Jumps
100 Meter Run or 150 Meter Ski/Row or 2 Lengths Sled Push
33 Push-Ups
33 Box Jumps
*Add 11 reps to the push-ups and box jumps for each additional round.

INTERMEDIATE/ADVANCED: Three Wise Men Veterans Day Tribute
AMRAP, in 4 minutes, of:

5 Hang Squat Snatches (185/125, 135/95 or 95/65)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

AMRAP, in 4 minutes, of:
10 Power Cleans (185/125, 135/95 or 95/65)
20 Pull-Ups

Rest 2 minutes, and then…

AMRAP, in 4 minutes, of:
15 Box Jump-Overs (24/20)
30 Wallballs (20/14)

WEIGHTLIFTING:
1 Power Snatch + 1 Drop Snatch – 2×2@70%, 3×2@75% of Power Snatch (Three sets increased 5% from last week.)
1 Power Clean + 1 Push Jerk – 2×2@70%, 3×2@75% of the weaker of the two (Three sets increased 5% from last week.)
Front Squat – 2×4@70%, 2×4@75% (Two sets increased 5% from last week.)
5 Snatch Push Press + 1 Overhead Squat – 2@70%, 3@75% (Three sets increased 5% from last week.)