Wednesday, 11.22.2017

Warm up & Mobility

Handstand Skill Work:

    *spend 12 minutes getting upside down, progress to hardest position you can safely achieve

Metcon:

3 Rounds For Time

12 Handstand Push-ups

12 Wallballs 20/14

200m Run

    *rest 2 minutes between rounds

    *10 minute timecap

Box Brief

**SAVE THE DATES**

NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

Tuesday, 11.21.2017

Warm up & Mobility

Alternating EMOM x 10

6 Ring Rows

    *2 second hold at top of rep

12 Hollowbody Rocks

Metcon:

3 Rounds For Time:

2 Rope Climbs/4 Assisted Rope Climbs

40 Double Unders/ 120 Singles

9 V-ups

    *12 minute timecap

Box Brief

**SAVE THE DATES**

NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

Monday, 11.20.2017

Warm up & Mobility

AMRAP x 3

12 Power Snatches 95/65

12 Overhead Squats 95/65

Max Burpee Over Barbell

    *rest 3 minutes

AMRAP x 3

10 Power Snatches 95/65

10 Overhead Squats 95/65

Max Burpee Over Barbell

    *rest 3 minutes

AMRAP x 3

8 Power Snatches 95/65

8 Overhead Squats 95/65

Max Burpee Over Barbell

    *rest 3 minutes

AMRAP x 3

6 Power Snatches 95/65

6 Overhead Squats 95/65

Max Burpee Over Barbell

Box Brief

**SAVE THE DATES**

NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

Saturday, 11.18.2017

Warm up & Mobility

“McGhee”

AMRAP x 30

5 Deadlifts 275/185

13 Push-ups

9 Box Jumps 24”/20”

Box Brief

**SAVE THE DATES**

NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

Friday, 11.17.2017

Warm up & Mobility

Strength:

Dips 3×5

Dumbbell Bench Press 3×8

Metcon:

2 Rounds For Time

800m Run

12 Push-ups

15 Sit-ups

    *12 minute timecap

Box Brief

**SAVE THE DATES**

NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

Thursday, 11.16.2017

Warm up & Mobility

Strength:

Front Squat

Take 10 minutes to find a 2 rep max

Metcon:

Crossfit Open workout 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
 25 toes-to-bars
 50 double-unders
 15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 7 squat cleans, 315 / 205 lb.

      *if an athlete cannot complete a full round in 4 minutes, the workout will become a 20 minute AMRAP at their current  weight/rep scheme

     https://games.crossfit.com/workouts/open/2016#workoutsTab2

*Intended Stimulus:

    -Strength: Quadricep, glute, and back work in peaking strength range(1-3). Allows for heavy weight to be moved without seriously hindering ability to perform well on 16.2.

    -Metcon: The Open is fast approaching!! Long length metcon with increasing weights and decreasing reps.  Athletes should aim to get each round done within at least 3 ½ minutes.  This is a time to test your fitness and compete against your previous time from 2016.

Box Brief

**SAVE THE DATES**

NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16