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-

Monday - 101125

CrossFit W.O.D: Strength: 13min Build up to Heavy set of: 1 Squat Snatch 1 Hang Squat Snatch Metcon: 20min AMRAP of: 60 Double unders 20 Wallball (#10/6) 15 KB Swing (#32/24) *Every 3 min include 00:00- 5 Burpees Endurance: E4mom For 40min: 200m Run 15

Sunday - 091125

CrossFit W.O.D: Strength: Bulgarian split squat 8-8-8-6-6-6 Metcon: Metcon: 10-9-8-7…1 Shoulder to overhead (#70/45) Toes-to-bar CrossFit Strength: Part A: Push Press 3-3-3-2-2-2 Part B: 3-4 Sets of: 20-30 Sec Pull-up hold (chin over bar) + 8-12 Dual DB Prone row Metcon: 7min AMRAP of: 3 Deadlift (#120/

Saturday - 081125

CrossFit W.O.D: Skill: 15min Practice work to Rope climb ADV.- every 1.5min 1-2 Legless rope clime or find RM1 Weighted legless rope climb Metcon: For time: 400m Farmer carry (#24/16x2) 20 Hang KB Snatch Right (#24/16x1) 50 Tuck-ups 20 Hang KB Snatch Left(#24/

Friday - 071125

CrossFit W.O.D: Strength: E1.5mom for 12min build heavy set: 1 Squat Clean 2 Front Squat Metcon: 6 Rounds For Time: 9 Burpees to target 15 Wallballs (#10/6) 21 KB Sumo deadlift high pull (#24/16x1) Weightlifting: Part 1: Parallel Dip snatch balance Over Head squat 5x(

Thursday - 061125

CrossFit W.O.D: Strength: Deadlift 5-5-5-5-5 Metcon: 16min AMRAP of: 20 Box jump overs 15 Dual DB Hang squat clean (#22.5/15x2) 10 Dual DB Step-overs 3 Wall-walk Endurance: 40min AMRAP of: 400m Run 20 KB Swing (#16/12x1) 60 Double unders 20 KB Goblet Squat (#16/12x1)

Wednesday - 051125

CrossFit W.O.D: Strength: Weighted Pull-ups 3-3-3-2-2-2 + 20m Dual KB/DB overhead walk (just 4 sets) Metcon: E2.5mom For 10min: 50 Double unders 15 Toes-to-bar 10 Push-press (#50/35) CrossFit Strength: Part A: Bent over row 5-5-4-4-3-3 Part B: 3-4 Super sets: 10-12 Dual DB Bench press + 20-30

Tuesday - 041125

CrossFit W.O.D: Strength: Split jerk 3-3-3-2-2 Metcon: 7 Rounds for time: 1 Ring Muscle ups 3 Hang Power Clean (#80/50) 10 Jump Squats Endurance: 3 Rounds of: 6min AMRAP of: 15/12 Cal Row 10 DB Thruster (#15/10x2) -1min rest- 6min AMRAP of: 4-8-12-16-20… Knee to

Monday - 031125

CrossFit W.O.D: Strength: Pause Back Squat 4-4-4-3-3 *Every rep 2 sec at the bottom Metcon: EMOM for 15min for Max rep: min1- Max Cal Row/Bike min2- Max Handstand Push-ups min3- Max Deadlift (#100/70) Endurance: 7 Rounds For time: 1 Stairs ascend with kb (#16/12x1) 10

Sunday - 021125

CrossFit W.O.D: Strength: 4 Super sets: 8 Dual DB Z-press + 8/8 KB Bent over row (on box/bench) Metcon: 19min AMRAP of: 400m Run 20 DB Snatch (#22.5/15x1) 20 DB Goblet Squat (#22.5/15x1) CrossFit Strength: Part A: Front Squat 3-3-3-2-2-2 Part B: 4

Saturday - 011125

CrossFit W.O.D: Strength: 4 super set: Weighted Dip 5-4-4-3 + 20-30 Sec Side Plank (every set different side) Metcon: 18min AMRAP of: 30m Handstand Walk 10 Dual DB Thruster (#22.5/15x2) 20 Sit-ups 5 Bar muscle-ups

Friday - 311025

CrossFit W.O.D: Strength: Back Squat 4-4-3-3-3 Metcon: For Time: 10 Dual DB Snatch (#22.5/15x2) 20 KB Swing (#32/24) 30 Dual DB Step-overs (#22.5/15x2) 20 KB Swing (#32/24) 10 Dual DB Devil Press (#22.5/15x2) Weightlifting: Part 1: 5 sets: Muscle Snatch

Thursday - 301025

CrossFit W.O.D: Strength: Bent over Row 5-5-3-3-3 Metcon: E5MOM for 20min: 9 Hang Cluster (#43/30) 12 Front Rack Lunges (#43/30) 15 Burpees over bar *Max Toes-to-bat till 4:00 *Score-max Toes-to-bar Endurance: 8 Rounds For time: 70 Double unders 15 KB Swing (#16/12x1) 12 Burpees

Wednesday - 291025

CrossFit W.O.D: Strength: 15min Build up to heavy complex of: 2 Snatch Pull 1 Power Snatch 1 Hang Power Snatch Metcon: 15min AMRAP of: 200m Run 20 Wall-balls (#10/6) 10 Hang DB Squat Cleans (#22.5/15x2) CrossFit Strength: Part A: Deadlift 5-5-5-3-3-3 Part B: 3-4 sets:

Tuesday - 281025

CrossFit W.O.D: Strength: Romanian Deadlift 8-8-6-6-6 Metcon: 4 Rounds For time: 500/400m Row // 26/18cal Bike 15 Handstand push-up 15 Chest-to-bar 15 Box Jumps Endurance: 36min AMRAP of: 200m Run 10 Wallball (#10/6) 10 DB Snatch (#15/10x1) 200m Run 15 Wallball (#10/6) 15 DB

Monday - 271025

CrossFit W.O.D: Strength: Push Press 5-5-4-4-3-3 Metcon: 11min AMRAP of: 1 Rope climb 8 Hang Power Clean (#50/35) 16 V-ups Endurance: EMOM For 40min: 45 sec work- 15 sec rest min1- Max cal Bike min2- Max Plate ground-to-overhead (#20/15) min3- Max Plate Overhead Lunges (#20/15)

Sunday - 261025

CrossFit W.O.D: Strength: E2MOM for 14min: 1 Power Clean 1 Hang Squat Clean 1 Jerk (any style) Metcon: 10 Rounds for time: 25 Double unders 8 Front squat (#60/40) CrossFit Strength: Part A: Strict Press 3-3-2-2-1-1-1 Part B: 4 Super set: 3 Weighted Pull-up + 8/8 DB

Saturday - 251025

CrossFit W.O.D: Skill: 15min Work practice handstand (walk/free) Metcon: E3MOM for 15min: 10 DB push Press right (#22.5/15x1) 15 Pull ups 10 DB push Press left (#22.5/15x1) 10x10m Shuttle run

Friday - 241025

CrossFit W.O.D: Strength: Bench Press 5-5-4-4-4 Metcon: 6 Rounds of: 2min Work-1min Rest 15 Wallball (#10/6) 10 Toes-to-bar Max Dual DB Step-up (#22.5/15x2) Weightlifting: Part 1: Snatch Balance 5 x 2 65-75% 6 x 1 80-90% Part 2: Power Snatch Squat Snatch 7 x 1+

Thursday - 231025

CrossFit W.O.D: Strength: 14min Build complex of: 1 Snatch pull 1 Squat Snatch 1 Overhead Squat Metcon: For Time: 150 Box Jumps *every break - 1 Wall Walk Break = stop work 3 sec or more Endurance: 10 Rounds for time: 15/12 Cal Row // 12/9 Cal Bike

Wednesday - 221025

CrossFit W.O.D: Strength: Front Squat 5-5-5-5-5 Metcon: 5 Rounds For time: 30/24 Cal Row // 24/18 Cal Bike 10 Hang Power Clean (#60/40) 10 Shoulder-to-overhead (#60/40) CrossFit Strength: Part A: Bench Press 4-4-4-3-3-3 Part B: 4 Sets: 8/8 seated db press + 10 deficit push-up