Tuesday, November 28th, 2017

Tuesday, November 28th, 2017
Programming 11/27 – 12/2
MONDAY

METCON
“ARTIE” 
20 minute AMRAP: 
5 pull ups, 
10 push ups, 
15 squats, 
5 pull ups, 
10 thrusters (95/65 lbs). 
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
ACCESSORY
Farmers Carry 4×75′ (pair of dumbbells or kettlebells)
TUESDAY
STRENGTH
Done as a superset:
Deadlift 10-10-10-10
Seated Dumbbell Z-Press 10-10-10-10
*perform a set every 4 minutes.
METCON

On a 12 minute Clock: 
Run 800 meters, 

Then AMRAP: 
10 american swings (53/35 lbs), 
20 jumping split lunges, 
10 toes to bar.
WEDNESDAY
STRENGTH
Every 2:00 for 14 minutes (7 sets): 
3 position clean + 1 split jerk.
(floor, below knees, above knees) 
*build over the 7 sets to a heavy complex
METCON
10 minute AMRAP:
5 burpees over the barbell, 
7 hang power cleans (115/75 lbs), 
9 sit ups. 
WEIGHTLIFTING (6:30 – 7:30PM)
A) Snatch
2×2 @ 60%
2×2 @65%
1×2 @70%
1×2 @75% 
1×2 @80%
3×1 @85%
*for the sets of 2, drop and reset between reps. 
B) Snatch pull 
4×3 @95%
THURSDAY
METCON
On a 3 minute clock: 
Run 400 meters, 

max calorie row with time remaining.
~rest 1:30 x 6 rounds~
*score is total calories. 
ACCESSORY
:20 work / :10 rest x 15
Tuck ups
Lying Leg Raises with pulse up
Straight arm plank hold
FRIDAY
STRENGTH

Tempo back squat 5×4 @70% of your 1RM.
*3 second lower down, 2 second pause in the bottom, then stand. 
*every 3 minutes. 
*warm up sets: 8EB, 2-2-2 (all with tempo)
METCON
3 rounds for time: 
24 box jumps, 
24 alternating db snatches (50/35 lbs),
24 pull ups
*time cap: 18 minutes
SATURDAY
METCON
24 minute AMRAP:
With a partner: 
48 calorie bike (split as desired), 
24 manmakers (split 12/12, 35/25 lbs)
12 partner deadlifts (heavy)