Weekly CrossFit Workouts: 10/31/22-11/6/22

Monday, 10/31/22:
A. DB Front Rack Rear Foot Elevated Split Squat x 6/side @ 3010
rest 1:30 bt sides x 4 sets
+
AMRAP 12
200m Run
10 DB Box Step Ups (50/35) @ 20″
10 Hand Release Push-Ups

Tuesday, 11/1/22:
AMRAP 5:
10 Hang Power Cleans (95/65)
10 Burpees Over the Bar
10 Front Squats (95/65)
Rest 2 min x 4 sets

Wednesday, 11/2/22:
A1. Single Arm DB Push Press x 8/side, AHAP, Rest 30 sec
A2. Strict Pullups x 6-8 Reps**, Rest 2 min x 4 sets
+
AMRAP 10:
50 DU’s
10 Handstand Push-Ups
**Can add weight on strict Pullups OR use thinnest band possible for strength building!

Thursday, 11/3/22:
AMRAP 22:
200m Run
15 Toes to Bar
200m Run
15 Weighted Situps

Friday, 11/4/22:
A. Sandbag Squats: Max reps in 60 sec, AHAP, Rest 2 min x 4 sets
+
For Time:
4 Rounds:
25 Russian KB Swings (70/53)
15 Box Jumps (24/20)
*9 min cap*

Saturday, 11/5/22:
For Time:
5 Rounds
12 Hang Power Snatches (95/65)
9 Overhead Squats (95/65)
6 Bar Muscle Ups or 9 Pull Ups

Sunday, 11/6/22:
In Teams of 2:
AMRAP 25:
40 Cal Row
30 Deadlifts (185/135)
20 Burpees