Weekly CrossFit Workouts 11/06/23 – 11/12/23

Monday 11/06/23
Front Squat to a Box x 3 reps
rest 2 minutes x 4 sets
– 3 Rounds:
10 Burpee Pull-ups
20/15 Calories Bike Erg
rest 2 minutes after each round

Tuesday 11/07/23
Close Grip Bench Press x 6 reps
rest 2 minutes x 4 sets
– Every 5 minutes for 4 rounds complete:
20 sit-ups
15 push-ups
10 power cleans (155/105)

Wednesday 11/08/23
Accumulate 2 minutes in a Hanging L-sit hold
Accumulate 2 minutes in a handstand hold
*can partition as needed
– AMRAP 3:
2 Strict Press (135/95)
4 strict pull-ups
6 box jumps
rest 1 minute x 3

Thursday 11/09/23
AMRAP 20:
4 dumbbell Snatches (50/35)
6 toes-to-bars
24 double-unders

Friday 11/10/23
For Time:
55 deadlifts, (225/155)
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

Saturday 11/11/23
AMRAP 5:
10 DB Lunges (50/35) DBs at sides
10 DB Push Presses (50/35)
10 Sit-ups
Rest 3 min x 4 sets

Sunday 11/12/23
In teams of 2:
100 DB Bench Press
100 Ring Rows/Inverted Rows
100 Russian KBS
100 Cal Bike Erg