Saturday - 221125
CrossFit W.O.D: Strength: Back Rack Lunges 6-6-4-4-4 Metcon: 20min EMOM of max rep: min1- Max Row/Bike min2- Max DBs Shoulder to overhead (#22.5/15x2) min3- Max Double unders min4- Max Toes-to-bar
Friday - 211125
CrossFit W.O.D: Strength: Overhead Squat 5-5-4-4-3-3 Metcon: 11min AMRAP of: 5-10-15-20-25… Sandbag Squat (#75/45) ALT. DB Hang Clean&Jerk (#22.5/15x1) Weightlifting: Part 1- 6 sets: 2 Tall Snatch 40-50% Part 2- From blocks Snatch Deadlift+Pull Snatch 6 x 1+1 65-75% 8 x
Thursday - 201125
CrossFit W.O.D: Skill: 15min Practice handstand (walk/free) Metcon: For Time: 80 Tuck-ups 60 Jump squat 40 Hang Power Snatch (#43/30) 20 Handstand push-ups Endurance: E5mom For 40min: 60 Double unders 10 Devil Press (#22.5/15x2) 15 DB Step-overs (#22.5/15x2) 20 KB Sumo deadlift
Wednesday - 191125
CrossFit W.O.D: Strength: 12min Build heavy set: 2 Power Clean- Touch & go Metcon: 5 Rounds For time: 15 Dual DB Hang Squat Clean (#22.5/15x2) 10 Dual DB Step-overs (#22.5/15x2) 15 Burpees CrossFit Strength: Part A: Pendlay Row 4-4-3-3-2-2 Part B: 3-4 Sets of:
Tuesday - 181125
CrossFit W.O.D: Strength: deficit Deadlift 5-5-5-3-3 Metcon: 14min AMRAP of: 20 DB Snatch (#22.5/15x1) 35 Double unders 20 DB Overhead Lunges (#22.5/15x1) 35 Double unders Endurance: 8 Rounds For Time: 20 Box Jumps 20 Sit-ups 15 Burpees 20 DB Snatch (#17.5/12.5x1)
Monday - 171125
CrossFit W.O.D: Strength: Pendlay Row 5-5-5-3-3-3 Metcon: E3MOM for 12min: 200m Run 10 Power Clean (#60/40) 3 Bar muscle ups Endurance: 40min AMRAP of: 500/400m Row 15 Dual DB Thruster (#15/10x2) 26/20 Cal Bike 20 Plate ground-to-overhead (#20/15x1)
Sunday - 161125
CrossFit W.O.D: Strength: 13min Build up to heavy set: 1 Cluster 1 Thruster Metcon: 9min AMRAP of: 10-12-14-16.. Front Squat (#50/35) Box Jump overs -1min Rest- 9min AMRAP of: 20 KB Russian Swing (#32/24) 1-2-3-4-5… Wall walk CrossFit Strength: Part A: Pause Back Squat 4-4-4-3-3-3 *3
Saturday - 151125
CrossFit W.O.D: Strength: Bench Press 5-5-4-4-3-3 Metcon: 15min AMRAP In Pairs: 250/200m Row // 15/12 Cal Bike 20m DB Overhead Lunges (22.5/15x1) 6 Sandbag over shoulder (#75/45) *one partner work-second partner Dead Hang on bar
Friday - 141125
CrossFit W.O.D: Strength: 5 Super sets of: 5 Weighted Push-ups + 8-12 Strict Toes-to-bar Metcon: 10-20-30-40 of: Front Squat (#50/35) Chest-to-bar Weightlifting: Part 1: 7 sets: 2 Muscle Squat Snatch (no contact) 40-50% Part 2: Pausing Snatch Hang Snatch 7 x 1+1 60-80% 6 x 0+1
Thursday - 131125
CrossFit W.O.D: Strength: E2MOM for 14min of: 2 Clean Pull 1 Squat Clean 2 Push jerk Metcon: E4MOM For 20min: 20 Dual DB Thruster (#22.5/15x2) 15 Ring Dip 10 Devill press (#22.5/15x2) Endurance: 3 Rounds for time: 1000/850 m row 50 push up
Wednesday - 121125
CrossFit W.O.D: Strength: Front Squat 5-5-5-5-5 Metcon: 3 Rounds: 3min AMRAP 10 Overhead Squat (#43/30) 8 Burpees over bar 1 Rope Climb -1min Rest- *continue from the point your stop CrossFit Strength: Part A: Sumo Deadlift 5-5-4-4-3-3 4 Sets: 8/8 single leg deadlift with kb -1min
Tuesday - 111125
CrossFit W.O.D: Strength: Strict Press 4-4-4-3-3 Metcon: For Time: 1200m Run 100 Sit-ups 75 Push-ups 50 Strict Pull-ups Endurance: 37min AMRAP of: 20 Burpees to target 20 KB Swing (#16/12) 80 Double unders 20 KB Goblet Squat -1min Rest after each round-