Weekly CrossFit & Function Workouts 11/11/24 – 11/17/24

Monday 11/11/24
Veteran’s Day Hero WOD
Partner Hildy
100-calorie row
75 thrusters, 45-lb barbell
50 pull-ups
75 wall-ball shots, 20-lb ball
100-calorie row

Tuesday 11/12/24
Crossfit:
4 Rounds of:
10/8 cal ski
12 Prisoner Box Step-ups
14 V-Ups
Rest 5 minutes, then:
AMRAP 6 Minutes:
10 Push-ups
20 Russian Twists (holding a plate, 25/15 lbs)

Function:
4 Rounds of:
10/8 cal ski
12 Reverse Lunges
20 Sit-ups
Rest 5 minutes, then:
AMRAP 6 Minutes:
10 DB Bench Press
20 Russian Twists (holding a plate, 25/15 lbs)

Wednesday 11/13/24
Crossfit:
Strict Press x 5 reps
rest 2 minutes x 4 sets

Function:
Seated KB Press x 6-8 reps
rest 2 minutes x 4 sets

+

Crossfit & Function:
Randy
For time:
75 Power Snatches (75/55)

Thursday 11/14/24

Crossfit & Function:
Seated Box Jump x 5 reps
rest 2 minutes x 4 sets
+
1,000m test Bike Erg
rest 3 minutes
Sprint 100m at damper 10
Rest 1 minute
Sprint 100m at damper 10
Rest 1 minute
Sprint 100m at damper 8
Rest 1 minute
Sprint 100m at damper 8
Rest 1 minute
Sprint 100m at damper 0
Rest 1 minute
Sprint 100m at damper 0

Friday 11/15/24
Crossfit:
Weighted Pull-up
Build to a tough triple in 12 minutes
+
6 sets for max reps:
Unbroken Pull-ups
*Following each set, complete 15 Straight Leg Sit-ups

Function:
Feet elevated Ring Rows x 8 reps
rest 2 minutes x 5 sets
+
6 sets for Max Reps:
Unbroken Strict Pull-ups
*Following each set, complete 10 Hanging Knee Raises

Saturday 11/16/24
Crossfit:
For total reps/cals: 10 sets-
30 sec- Ski
Rest 30 sec
– Rest 2 mins –
10 sets-
30 sec- Clean & Jerk, 135/95lbs.
Rest 30 sec

Function:
For total reps/cals:
10 sets
30 sec- Ski
Rest 30 sec
– Rest 2 mins –
10 sets
30 sec- DB Clean and Jerk 50/35
Rest 30 sec

Sunday 11/17/24
Crossfit & Function:
30 Minute Clock
(Every :90 for 30 Minutes)
Partner 1:
5 Box Jumps
10 Push-ups
Max Reps Air Squat
While Partner 2 Rests