Wednesday - 201124
CrossFit WOD: Strength: Front Squat 3-3-3-3-3 Metcon: For time: 100 Double Unders 25 HSPU 50 Goblet Squats (#32/24) 25 KB Swings (#32/24) 100 Double Unders
Tuesday - 191124
CrossFit WOD: Strength: Romanian Deadlift 8-8-6-6-4-4 Metcon: AMRAP in 14min of: 3-6-9-12… +3 Russian KB Swings (#32/24) Pullups Box Jumps Endurance: AMRAP in 35min of: 30/24 Cal Bike 30 Wallballs (#10/6) 30 Pushups 30 Medball Overhead Situps (#10/6) 30 DB Deadlifts (#15/10,x2)
Monday - 181124
CrossFit WOD: Strength: E2MOM for 12min: Hang Power Snatch 2-2-2-2-2-2 Metcon: 5 Rounds for time: 30 Air-Squats 12 DB Clean and Jerks (#22.5/15,x2) Endurance: 7 Rounds for time: Row 500/400m 10 Toes-to-bar 20 Box Jumps 30 KB Russian Twists (#16/12)
Sunday - 171124
CrossFit WOD: Strength: Overhead Lunges 12min build up to an RM4 Metcon: AMRAP in 18min of: 12 Situps 9 Pushups 6 Dual DB Box Step-overs (#22.5/15,x2)
Saturday - 161124
CrossFit WOD: Strength: Barbell Good Mornings 5-5-5-5-5 *30sec Hollow Hold after each set Metcon: For time: 20 Strict Pullups 40 DB Hang Squat Cleans (#22.5/15,x2) 60 Knees-to-elbows *EMOM - 5 Burpees
Friday - 151124
CrossFit WOD: Strength: Weighted Chinups 5-5-5-5-5 Metcon: 4 Rounds for time: 30 Wallballs (#10/6) Run 400m 3 Sandbag Cleans (#75/45) Weightlifting: Part 1: 5-6 sets: 2 Muscle Squat Snatch 40-55% Part 2: Pausing Snatch Snatch 8 x 1+1 65-85% 4 x 0+1 85-95% Part 3: Power
Thursday - 141124
CrossFit WOD: Strength: 15min build up to an RM2 Front Squat Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Overhead Squats (#43/30) 5 Burpee Box Jump Overs Endurance: 5 Rounds for time: Run 800m 50 Situps 40 Air-Squats 30 Plate G2OH (#15/10)
Wednesday - 131124
CrossFit WOD: Strength: E1.5MOM for 12min (8 sets): 2 Push-Press + 1 Push-Jerk Metcon: 3 Rounds for max reps: 1min Dual KB Front Rack Lunges (#24/16,x2) 30sec Rest 1min Row (calories) 30sec Rest 1min KB Swings (#24/16) 30sec Rest 1min V-Ups 30sec Rest
Tuesday - 121124
CrossFit WOD: Skill/Strength: Rope Climb 15min practice technique *Advanced: E3MOM: Max Unbroken Legless Rope Climbs Metcon: 3 Rounds for time: 100 Double Unders 15 DB S2OH (#22.5/15,x2) 15 Toes-to-bar Endurance: AMRAP in 40min of: Run 800m 50 Situps 40 Plate G2OH (#20/15) 30 Pushups 20
Monday - 111124
CrossFit WOD: Strength: E3MOM for 15min: Weighted Ring Dips 3-3-3-3-3 Metcon: For time: 40 Wallballs (#10/6) 30 DB Snatch (#22.5/15,x1) 20 Burpees 10 Ring Muscle-ups 20 Burpees 30 DB Snatch 40 Wallballs (#10/6) Endurance: E3MOM for 36 minutes (12 sets): 300/250m Row 12 Kettlebell
Sunday - 101124
CrossFit WOD: Strength: 15min build up load for: Power Clean + High Hang Squat Clean (1+1) Metcon: For time: 21-15-9 Hang Power Cleans (#50/35) HSPU Run 400m
Saturday - 091124
CrossFit WOD: Strength: Paused Back Squat 2-2-2-2-2-2 *3sec pause at the bottom of each rep Metcon: AMRAP in 15min of: 15 Box Jump Overs 1 Rope Climb 15 KB Swings (#24/16) 1 Rope Climb