Weekly CrossFit & Function Workouts 11/17/25 – 11/23/25

Monday 11/17/25
CrossFit:
Muscle Snatch x 1.1.1
rest 2 minutes x 4 sets
+
AMRAP 15:
5 Power Snatches (115/85)
2 Rounds of Cindy*
*Cindy= 5 pullups/10 pushups/15 air squats

Function:
Snatch Push Press x 1.1.1
rest 2 minutes x 4 sets
+
AMRAP 15:
10 Plate Ground to Overhead 45/35
2 Rounds of Cindy*

Tuesday 11/18/25
CrossFit:
Ring Dips x 3-5 reps
rest 2 minutes x 4 sets
*jumping ring muslce-up allowed
+
AMRAP 18
15 Front Squats 75/55
:20 Tuck L Hang
7/5 Calorie Row

Function:
Dips x 5 reps
rest 2 minutes x 4 sets
+
Function:
AMRAP 18
15 DB Front Squats 35/20
:20 Hollow Hold
7/5 Calorie Row

Wednesday 11/19/25
CrossFit:
150 Double-unders
125 Sit-ups
100 Box step-ups (24/20)
75 Deadlifts (115/75)
50 Burpees
25 Strict handstand push-ups

Function:
300 Single Unders
125 Sit-ups
100 Box step-ups (24/20)
75 KB Deadlifts 35/20
50 Burpees
25 KB Z-press 35/20

Thursday 11/20/25
CrossFit:
:20/:10 Pull-ups
x 8 rounds
Function:
:20/:10 Strict Pull-ups or Ring Rows

CrossFit & Function:
Every 8 min x 24 min:
400m Ski
400m Row

Friday 11/21/25
CrossFit & Function:
HEAVY DAY
Back squat 3-3-3-3-3-3-3 reps

Saturday 11/22/25
CrossFit:
6 rounds
20/15 Cal. Bike
1 Power Clean
*score is total lbs.
**rest 2 minutes after each round
Function:
6 rounds
20/15 Cal. Bike
1 Sandbag Clean
*rest 2 minutes after each round

Sunday 11/23/25
CrossFit & Function:
Buy in: 1,600m/1,200m ski
Then…
12 Rounds Alt.
10 DB Bench Press
10 Ring Rows
20 Double Unders

Buy out: 800m/600m ski