3 November – 9 November 2019

Posted on November 3, 2019

Monday, November 4

Strength: Squat Clean 2-2-2-2-2

WOD:  5 Rounds

3 Minutes:

18 Hang Cleans 63/95

18 Slamball Sit-Ups 15/30

Max Front Squat 63/95

1 Minute Rest

 

Tuesday, November 5

WOD: 16.3 + 11.2

7 Minute AMRAP

10 Power Snatch 53/75

3 Bar Muscle-Ups

 

15 Minute AMRAP

9 Deadlift 98/155

12 Push-Ups

15 Box Jumps 20/24

 

Wednesday, November 6

Strength: Strict Press 5-5-5-5-5

WOD: 6 Rounds For Time

12 Alternating Front Rack Lunges 73/115

8 Bar Facing Burpees

80′ Single Arm Overhead Farmers Carry 35/55

*16 Minute Time Cap
WOD: 10-20-30-40-50-40-30-20-10

Toes to Post

SDLHP 35/55

Russian Twist 25/45

*1200 Meter Row Buy Out

*28 Minute Time Cap

 

Friday, November 8

WOD: CrossFit Open 20.5

Workout will be announced Thursday night at 7:00 PM

 

Saturday, November 9

WOD: “Cindy”

20 Minute AMRAP

5 Pull-Ups

10 Push-Ups

15 Air Squats

 

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