Wednesday - 291123 CrossFit WOD: Strength: Front Rack Lunges 6-6-6-6-6 (3/3) Metcon: 5 Rounds for time: Run 400m 10 Thrusters (#43/30) Skills: Main: TTB work: 10min EMOM 10 Kip swing 6-8 k2e 10 toes
Tuesday - 281123 CrossFit WOD: Strength: 15min build up to an RM3 Weighted Pushups Metcon: AMRAP in 10min of: 5 Deadlifts (#70/45) 4 Hang Power Cleans (#70/45) 3 Burpees over the bar Endurance: AMRAP
Monday - 271123 CrossFit WOD: Strength: Every 1:30 for 12min (8 sets): Snatch Pull + Power Snatch (2+1) Metcon: For time: Run 800m Then 3 Rounds of: 15 Hang Power Snatch (#40/30) 20 Knees-to-elbows
Sunday - 261123 CrossFit WOD: Strength: Hang Squat Clean 2-2-2-1-1-1 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10 Dual DB Front Squats (#22.5/15,x2) *30 Double Unders after each round
Saturday - 251123 CrossFit WOD: Strength: E2MOM for 14min: Weighted Pullups 5-4-3-3-3-2-1 Metcon: AMRAP in 12min of: 6 Overhead Squats (#60/40) 9 Toes-to-bar Run 200m
Friday - 241123 CrossFit WOD: Strength: Deadlift 2-2-2-2-2-2 Metcon: For time: Run 200m 42 KB SDHP (#24/16) Run 200m 21 Thrusters (#40/30) Run 200m 21 Thrusters Run 200m 42 KB SDHP Run 200m Weightlifting:
Thursday - 231123 CrossFit WOD: Strength: 15min build up load for the complex: Power Clean + Hang Power Clean + Front Squat (1+2+3) Metcon: 3 Rounds for time: 50 Situps 16 DB S2OH (#22.5/15,
Wednesday - 221123 CrossFit WOD: Strength: Back Squat 5-5-3-3-3 Metcon: “Cindy” AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats Skills: Main: 15 min for quality: Strength: Rings transition work Ring dips @2-3rir Technique: Ring
Tuesday - 211123 CrossFit WOD: Strength: Barbell Bent-Over Rows 15min build to an RM4 Metcon: 10 Rounds For time: 6 Toes-to-bar 4 Devil Power-Cleans (#22.5/15,x2) 1 Wall Walk Endurance: 5 Rounds for time:
Monday -201123 CrossFit WOD: Strength: E2MOM for 16min: Snatch Balance + Overhead Squat (1+2) Metcon: AMRAP in 16min of: 2-4-6-8… +2 Dual DB Farmer Lunges (#22.5/15, 2) Ring Dips Burpees Endurance: For time:
Sunday - 191123 CrossFit WOD: Strength: Every 2:30 for 15min: Push-Jerk 5-4-3-3-4-5 Metcon: 5 Rounds for max reps: 3min work, 1min rest: 15/12 Cal Bike 8 Pull-ups 4 Hang Power Cleans (#60/40)
Saturday - 181123 CrossFit WOD: Strength: 5 Sets: 6/6 Bulgarian Split Squat 6/6 Half Kneeling Strict DB/KB Press Rest 2:00 Metcon: For time: 50-40-30-20-10 Russian KB Swings (#32/24) 15m HS Walk
Friday - 171123 CrossFit WOD: Strength: Paused Deadlifts 3-3-3-3-3 *Pause for 2sec at the knees (on the way up and on the way down) Metcon: 5 Rounds for time: 10 Dual KB Snatch (#24/16,x2)
Thursday - 161123 CrossFit WOD: Skill: 20min Handstands practice Metcon: AMRAP in 16min of: 20 Double Unders 6 Hang Squat Cleans (#60/40) 20 Double Unders 2 Rope Climbs *Drop the bar = 10 Burpees over bar
Wednesday - 151123 CrossFit WOD: Strength: 15min build up load for the complex: Front Squat Hang Power Clean Front Squat Power Clean Front Squat Metcon: For max reps: 0:00 - 4:00 Run 400m Max
Tuesday - 141123 CrossFit WOD: Strength: 15min build up to an RM2 Strict Press Metcon: AMRAP in 14min of the ladder: 2-4-6-8… +2 Dual KB Front Rack Lunges (#24/16,x2) Ring Muscle-ups Burpees Endurance: For
Monday - 131123 CrossFit WOD: Strength: Box Squat 4-3-3-3-2 Metcon: For time: 25 Toes-to-bar 50 Deadlifts (#60/40) 30 DB Hang Clean and Jerks (#22.5/15,x1) 50 Jump Squats 25 Toes-to-bar Endurance: AMRAP in
Sunday - 121123 CrossFit WOD: Strength: E1.5MOM for 12min (8sets): 3 Weighted Pullups Metcon: 3 Rounds for time: Run 400m 21 Hang Power Cleans (#40/30) 12 Burpees over bar 3 Wall Walks
Saturday - 111123 CrossFit WOD: Strength: 12min build up to an RM3 Floor Press Metcon: In Pairs: Row for max distance in 25min *Partner 1 Rows *Partner 2 does 2 rounds of: 2 Sandbag ground to
Friday - 101123 CrossFit WOD: Strength: 15min build up to an RM5 Thruster Metcon: DB “Fran” For time: 21-15-9 Dual DB Thrusters (#22.5/15,x2) Pull-ups Weightlifting: Part 1: 6-7 sets: 2 Muscle Snatch 50-60%
Thursday - 091123 CrossFit WOD: Strength: Back Squat 2-2-2-2-2-2 *Rest 2:30 Metcon: AMRAP in 18min of: 8 DB Snatch (#22.5/15) 10 Lateral hops over DB 8 V-Ups 10 Lateral hops over DB Endurance:
Wednesday - 081123 CrossFit WOD: Strength: E2MOM for 14min (7 sets): 2 Split Jerks Metcon: For time: Run 800m 60 DB Hang Squat Cleans (#22.5/15,x1) 40 Toes-to-bar 20 HSPU Skills: Main part: 3
Tuesday - 071123 CrossFit WOD: Strength: Barbell Overhead Lunges 15min build up for an RM4 (2/2) Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Strict Pullups 15 Wallballs (#10/6) Endurance: E3MOM for 36 minutes (12 sets): 300/250m
Monday - 061123 CrossFit Panda: Strength: Every 2:30 for 15:00 (6sets): 5 Elevated Ring Rows (weighted) 20-30sec Hanging Tuck Hold Metcon: 3 Rounds for time: 21 DB Power Cleans (#22.5/15,x2) 100
Sunday - 051123 CrossFit WOD: Strength: Romanian Deadlift 6-6-6-6-6 Metcon: AMRAP in 16min of: Run 200m 20 Pushups 45m Farmer Carry (#24/16,x2)
