Program For Week of Nov 4 - Nov 10

WEEKLY ANNOUNCEMENTS: 

We will continue the Open through Nov 11th: The goal is to do ALL 5 CrossFit Open workouts. You have Friday-Monday of each week to get them done. If you miss Friday you can make up during Open Gym on Saturday mornings at 9 am or Sundays at 1 pm. We will do a different spirited them each week!

November Challenge: Get ready for ROWVEMBER!! As a gym we will have a goal to row 1,000,000 meters during the month of November! As individuals let’s each shoot to complete AT LEAST 15,000 meters throughout the month. If you are an avid rower feel free to go above and beyond to help us reach our goal! 

Nov 8: 80’s Day! :Katie and Nerissa faceoff at 5 pm
Nov 22: Let’s have a rowing party: We will bust out the rowers, watch a TV show or movie while rowing, we can order pizza and BYOB! We can take turns on the rowers as needed! 6:30-8:30 pm. 

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Monday
Caffeinated CrossFit Gym, Smyrna, GA

Strength Complex
5 Sets Climbing
1 Power Snatch + 2 Overhead Squats

Metcon
15 Min AMRAP
9 Overhead Squats (135/95)
7 Bar Facing Burpees
5 Bar Muscle-Ups

INTENT: Working on snatch and overhead squat technique and strength. For metcon: weight should be something you can do unbroken, take bar from the floor, spend a few mins warming up bar muscle ups before metcon, shoot for at least 5 rounds. 

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Bench Press
5-3-3-1-1

Metcon

4 Rounds:
AMRAP 4:
200 M Run
100 M Farmers Carry (50/35)
Max Calorie Row
Rest 2 Minutes Between Rounds.

INTENT: Bench Press: climb to a heavy 1 rep of the day. Metcon: cardio intervals, Goal is to have about 2 mins of the rower for max cals, rest and repeat, Push as hard as you can for 4 mins 

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Deadlifts
5-4-3-2-2

4 Rounds
1 Minute of each:
Pull-Ups, max reps
GHD Sit-ups, max reps
Bike, max calories 
Rest

INTENT: Deadlift: build to a heavy set of 2, 1 min each max reps, score is total reps

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

Strength 
Back Squats
5-5-3-3-3

Metcon
4 Rounds For Time
15 Push Jerks (115/85)
30 Walking Lunges
45 Double Unders
16 min cap

INTENT: Build to a set of 3 back squats, metcon: should be able to do push jerks in 2 sets, try to keep it 4 mins per round or less

Friday
Caffeinated CrossFit Gym, Smyrna, GA

CrossFit Open 20.5

Workout TBD: Will be released Thursday night

Friday Night Lights: 80’s Night!

INTENT: They are moving the CrossFit Open to Oct which means there are two Opens in 2019. Let’s have some fun each Friday for five weeks while getting in a great workout and accomplishing things you didn’t know you were capable of. Last week of The Open!

Saturday
Caffeinated CrossFit Gym, Smyrna, GA

"Wrong Turn" 
Teams of 2, AMRAP 25:
9 Front Squats (115/85)
7 Burpee Box Jump Overs (24"/20")
5 Pull-Ups
200m Run (50/35)
(Leapfrog Movements)

Sunday
Caffeinated CrossFit Gym, Smyrna, GA

OPEN GYM: Come in and work on your choice of workout/skill/lifting work. The coach can help provide suggestions

WODMary Hollis