*Important Announcement*
Today begins our new Outlier Barbell Program. If you are new to CrossFit, new to the barbell class or just want to solidify your fundamentals, please attend our Assessment class Monday December 4th at 5:00pm. There will be a barbell classes Mondays and Wednesdays at 5:00pm, Tuesdays and Thursdays at 6:00pm and Saturdays at 9:00am! With this new Barbell Class schedule, we are also rolling out new programming done by Coach Jess, who is extremely knowledgeable in olympic lifting technique and has the certifications to back it up. For more details and information, click here to view the blog post.
Strength
Back Squat
5 reps @ 85%
4 reps @ 90%
3 reps @ 95%
2 reps @ 100%
Rest 2-3 min between sets
MetCon
“Shake n’ Bake”
Rx
Complete reps of 21-15-9 for time:
Cal Row
Thrusters 95/65
Pull Ups
L2
Thrusters @ 75/55
Band-Assisted Pull Ups
L1
Thrusters @ 65/45
Ring Rows
Barbell
4 Sets of:
Snatch x 3 @ 65%/70%/75%/75%
5 Sets of:
Snatch Pull x 3 @ 105%
3 Sets of:
Dumbbell Press x 10 @ moderate
Last day of heavy back squats before next Tuesday’s CrossFit Total! Today we are aiming to crush our old one rep maxes by hitting them for a double. If you haven’t been consistent on the squat days, back off by 5-10%. The goal is for these to be doable but challenging.
We got a quickie for our MetCon today. Basically Fran with an added mono-structural component. The goal here is to go hard, but the row raises the strategic aspect. You want to work with your strengths here. Push where you can and try to hang on when it gets tough. That round of 15 will still be the hardest!
Snatch is the name of the game for barbell today. We have our one rep max snatch coming up this Saturday so let’s focus on good technique for the four sets of triples. Make sure to get those elbows high and outside, making yourself look like a scarecrow. This ensures the barbell stays close to your body before you transition under to receive it. Snatch pulls will help you get a feel for the heavier weight. Focus on hitting your positions on the way up! Dumbbell Press is a great single-arm supplement to help you strengthen your overhead strength and stability.