Workout of the Day
3 efforts, each for time of:

800 Meter Run (compare to 151113)
then
Max Rep Kipping Pull-ups (compare to 151208)
then
Max Rep Push-ups (compare to 160620)

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Non Nobis 161004
For time:
1/4 bodyweight sumo deadlift high-pull, 40 reps
100 push-ups
1/4 bodyweight sumo deadlift high-pull, 40 reps
then
Max reps @ 50% bodyweight of:

Hang squat clean

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Workout of the Day (ProvFit & Non Nobis)
4 rounds for time:
400m run
15 overhead squats
15 pullups

L4 = 95#/65#; L3 = 75#/55#, L2 = 65#/45#; L1 = 45#/30# (2×15# dumbbells)

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Workout of the Day
“Hangin’ with Randy”

For time, and with a partner:
150 cumulative hang snatches, 75#/55#

At each 30-rep interval of hang snatches, partner teams choose one of the four options below to complete before resuming hang snatches:

Hanging knee raises, 75 reps each member
Medicine ball situps, 75 reps each with partner handoff at each rep
400m circuit, with one partner carrying the barbell at the high hang position while the other accompanies (partners may hand-off the barbell at any point during the “running” portion of the circuit, but must split the “lunging” section evenly).
Partner assisted GHD situps to past horizontal, 75 reps each member

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Workout of the Day
Tabata This Barbell with Me, Partner!
4 minutes each of 20 seconds of work and 20 seconds of rest of the following movements:
Front squats
Bent-over rows
Shoulder-to-overheads
Sumo deadlift high pulls
One partner works while the other rests. Scored is the combined total of reps for all rounds together.

L4 = 75#/55#; L3 = 65#/45#; L2 = 55#/35#; L1 = 45#/30#

Partners must be paired such that they may use the same barbell without changing loads.

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Non Nobis 160930
5k Meter Row

Compare to 160805 or here.

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Workout of the Day (ProvFit & Non Nobis)
“Double Hanger” from the 2015 CrossFit Games

3 rounds for time of:
100 double-unders (masters)
or
70 double-unders (16-17 y.o. – 2015 CrossFit Games Rx)
or
50 double-unders (14-15 y.o, – 2015 CrossFit Games Rx)
or
40 double-unders (7th period ProvFit)
7 hang power clean and jerks

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(Teens 16-17 Rx at the 2015 CrossFit Games for the hang clean & jerks was 185#/115#, and 14-15 Rx was 135#/95#)

Level 5 = 2015 CrossFit Games Rx; Level 4 = 115#/75#; Level 3 = 95#/65#, Level 2 = 75#/55#, Level 1 = 55#/35#

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Workout of the Day (ProvFit & Non Nobis)
Thruster
Find your 2 rep max.
Use a 5-4-3-2-2-2 rep scheme
then
“Time Priority Fran”
For reps:
60 seconds of thrusters, 95#/65# (or 60-70% of 2 RM if scaling)
60 seconds of pull-ups
45 seconds of thrusters, 95#/65# (or 60-70% of 2 RM if scaling)
45 seconds of pull-ups
30 seconds of thrusters, 95#/65# (or 60-70% of 2 RM if scaling)
30 seconds of pull-ups
This workout takes 4.5 minutes, with no rest between exercises.

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