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www.solidaritycrossfit.com

November 22

Strength
3×5 back squat (+5-10#)

Work (give thanks to CFFB for this one!)
10 rds, for time:
10 KB swings (70/53)
5 burpee broad jumps

November 17

Strength
1×5 deadlift (+5-10# from last week)

Work
21-15-9:
* KB Deadlift (52/35)
* KB Goblet Squat
* Pushups

Mobility
2 min each leg high hip extension

November 15

Strength
3×5 back squat (+5-10#)

Work
In teams of 2, with one partner working at a time:
Run 400m
10 pullups
20 toes to bar
30 burpees
40 KB swings
50 situps
Run 800m
50 situps
40 KB swings
30 burpees
20 toes to bar
10 pullups
Run 400m

Partners must complete the runs together – thanks to Crossfit Durham for the workout idea!

November 10

Strength
1×5 Deadlift (+5-10#)

Work
3 rounds of
10 DB thrusters
20 yd bear crawl (10 yds out/10 back)
10 KB swings

Mobility
2 min high hip extension each leg

November 8

Strength
3×5 back squat (+5-10#)
3x max reps pullups

Work
“Annie”
50-40-30-20-10 of
double unders (substitute 1/2 number of attempts, if necessary)
sit ups

Bonus: go vote! :)

November 3

Skill
10 min handstand practice

Work
5 rounds:
5 deadlifts
10 bar-facing burpees*

*for bar-facing burpees, do a burpee facing the bar, then, instead of jumping up and clapping, jump over the bar.  Turn and repeat.