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 (or 30m bear 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) 10-8-6-4-2 Burpee Box Jump Overs 15 Weighted Situps (#20/15 plate) Weightlifting: Part 1: 6-7 sets: 2
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 Endurance: For time: Run 800m 100 Jump Squats Run 800m 100 KB Swings (#16/12) Run 800m
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 DB S2OH on remaining time (#22.5/15,x2) 4:00 - 8:00 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 time: Run 1200m Then 10 Rounds of: 5 Burpee Pullups 10 Plate G2OH (#20/15) 15 Situps
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 35min of: 10-20-30-40…. etc +10 Wallballs (#10/6) Push-ups Run 200m w/Medball
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 shoulder (#75/45) 20m Sandbag Carry (any style) 6 Ring Dips
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% Part 2: Snatch Deadlift Snatch 5 x 1+1 65-75% 2 x 0+1 80% Part 3:
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: 10 Rounds for time: Row 400/300m 15 KB Swings (#16/12) 12 Clapping Push-ups 9 Box
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 total sets of 1:00min work/1:00min rest False grip pull ups Ring tap swings, Ring
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 Row 12 Kettlebell Swings (#20/16) 9 Goblet Squats 6 Pushups
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 Double Unders Endurance: For time: Row 1500m Then 10 Rounds of: 10 Burpees to target 10 Plate
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)
Saturday - 041123
CrossFit WOD: Strength: Front Squat 15min build up to an RM4 *Pause for 4sec at the bottom of the last rep of each set Metcon: For reps: 1min Rope Climbs 1min DB Clusters (#22.5/15,x1, alternating) 2min Rope Climbs 2min DB Clusters 3min Rope Climbs 3min DB Clusters