Monday 11/24/25
CrossFit:
Power Snatch 5-5-3-3-3-1-1-1
*finishing with a heavy single
+
3-6-9-12-15-18 reps for time of:
DB Front Squats 50/35
Toes to Bar
Function:
5 Heavy DB Power Snatch per arm x 8 sets
+
3-6-9-12-15-18 reps for time of:
KB Goblet Squats 53/35
V-ups
Tuesday 11/25/25
CrossFit & Function:
A1. Gorilla Row x 20 (total) Reps, Rest 60 sec
A2. Dips x 10-12 Reps (Bar/Box/Rings), Rest 90 sec x 3 sets
+
EMOM 18
Station 1- 250m Bike Erg
Station 2- 12-15 Pushups
Statiion 3- 20 Russian KB Swings (70/53)
Wednesday 11/26/25
CrossFit:
EMOM 6 – 3 Front Squats from the ground
+
For Time
Buy-in: 600m/500m row
Then…
3 Rounds
60 Double Unders
20 Burpees
10 Pull-ups
Then…
Cash-out: 600m/500m row
Function:
EMOM 6 – 3 Sandbag Squats
+
For Time
Buy-in: 600m/500m row
Then…
3 Rounds
60 Single Unders
20 Sprawls/Squat Thrusters
10 Ring Rows
Then…
Cash-out: 600m/500m row
Thursday 11/27/25
CrossFit:
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)
Function:
30 Rounds For Time
5 DB Thrusters (15/10)
3 Push-Ups
1 Sandbag Clean over Shoulder
Friday 11/28/25
CrossFit & Function:
PARTNER WOD
150 Ring Rows
150 DB Floor Press
150 Bike Erg Cals
*partition as needed
*start one group on the bike erg
Saturday 11/29/25
CrossFit:
E2MOM 10:
2 Hang Power Snatches *building*
+
6 Rounds for Time:
10 Hang Power Snatches (75/55)
5 Toes to Bar
Function:
E2MOM 10:
2 Deadlifts *building*
+
6 Rounds for Time:
10 Alt DB Snatches
5 V-ups
Sunday 11/30/25
CrossFit & Function:
20 Rounds:
5 Burpees
10 KB Deadlifts
200ft KB Farmer’s Carry (to stairs and back)
Alt.rounds with Partner
Cash Out:
100 Flutter Kicks
50 Plank Updowns
*shared