*Programming Goals* Monday November 5th

Happy November everyone! Let’s kick of this new month by discussing what our goals will be. First and foremost, we are going to close out last month’s strength program by maxing out our lifts  to start(press, front squat, and sumo deadlift). Hoping to hear of some big PR’s with these!

Our theme for the month ahead will be centered around deadlifts and core so we can continue to work on our pulling strength. In addition to, we are also going to be getting some skill/ strength work in this month with KB’s and practicing our strict pull up game. Lastly- its surprising to say but the CrossFit Open is just around the corner. In preparation we are going to bring back our “flip flop” workouts where we perform our metcon first and strength second. Don’t forget to continue to log your progress in Beyond the Whiteboard this month so you can truly measure the improvements you are making!


Strict Press 1 RM


30 Double Unders, 10 Dumbbell Power Cleans
30 Double Unders, 10 Dumbbell Hang Squat Cleans
30 Double Unders, 10 Dumbbell Push Presses
30 Double Unders, 10 Dumbbell Reverse Lunges
30 Double Unders, 10 Dumbbell Thrusters

Dumbbells: 50’s/35’s