2020 Open AM vs PM Competition
Congratulations, you have finished the open! Or maybe for some, you still have to squeeze in 20.5, but at least you are close. Based on the scores in the gym from the weekend, the AM vs PM battle should be really close, there were lots of great scores from each team. We should have the results finalized by the middle of the week.
Coaching Update
You will be seeing a new face around the gym, please welcome Nuno Costa to the Outlier Coaching staff! Nuno brings a wealth of experience to the gym, both as an athlete and a coach. A multi-year games athlete on both team and masters, Nuno is also a long time CrossFit seminar staff member. We are excited to have him around, look for Nuno on Mondays and Wednesdays coaching the 4 and 5pm classes.
MONDAY, NOV 11
Today is the observed holiday for Veteran’s Day. The gym will have a normal schedule.
METCON – “WHITE”
Five rounds of:
• 15′ Rope climb, 3 ascents
• 10 Toes to bar
• 21 Walking lunge steps with 45lb plate held overhead
• Run 400 meters
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
TUESDAY, NOV 12
METCON
AMRAP 18:
4 deadlift (225/155)
8 burpees over bar
36 double unders
WEDNESDAY, NOV 13
STRENGTH
Every 1:30 x 7:
2 thrusters
Barbell starts on the floor, build in weight.
METCON
AMRAP 14:
8 front squat (135/95)
10/8 cals
8 shoulder-to-overhead (135/95)
10/8 cals
8 clusters (135/95)
10/8 cals
Rx+ 155/105
Calories may be performed on the bike, rower, or ski erg.
THURSDAY, NOV 14
STRENGTH
3 sets:
8-15 dips (ring or bar)
50m farmers carry (AHAP)
AHAP = as heavy as possible. Use DB, KBs, or farmer carry handles. The farmers carry must be completed as 2 unbroken 25m segments. 50m = to the end of the stairs and back.
METCON
4 rounds:
8 sandbag over shoulder
12 push-ups*
70m sled push (4/3)
*Rx+ handstand push-ups
FRIDAY, NOV 15
SKILL / STRENGTH
4 sets:
Max set strict pull-ups
3/3 Turkish get-up
METCON
3 rounds for time of:
• 400m run
• 21 Kettlebell Swings 1.5/1 pood
• 12 Pull-ups