Weekly CrossFit Workouts 11/13/23 – 11/19/23

Monday 11/13/23
A. Sumo Deadlift
Build to a tough triple in 12 minutes

B. AMRAP 10
10 Pull Ups*
5 Single Arm DB Push Press/side @ 50/35
10 Box Jump Step Down (24/20)

Tuesday 11/14/23
EMOM 24
Minute 1- 8-10 Dual KB Bench Press AHAP
Minute 2 – 10-12 Pistols
Minute 3 – 8-10 Burpees to 6″ target
Minute 4 – 10-12 Goblet Squats

Wednesday 11/15/23
A. Accumulate 30 reps of Pressing Option:
Option 1: Strict HSPU Or Parallete Kipping HSPU
Option 2: DB Push Press @ 30×1 tempo
Option 3: Pike Box Push Up

B. 5 RFT
35 Double Unders
5 Renegade Rows (Push Up/Row/Push Up/Row)

Thursday 11/16/23
Every 4 minutes x 24 minutes
15/12 Cal Ski Erg
300m Run

Friday 11/17/23
Every 5 minutes x 30 minutes
20/15 Cal Row
10 Deadlifts (155/105)
10 Front Squats (155/105)

Saturday 11/18/23
6 Sets
:30s Ground to Overhead (135/95)
:30s Burpee over Bar
200m Run
rest/walk :90s b/t sets

Sunday 11/19/23
w/ a Partner
For Time
100 DB Snatch (50/35)
75 Box Jump Over Step Down (24/20)
50 Goblet Box Step Ups (50/35)
100 DB Hang Clean and Jerk (50/35)
75 Box Jump Step Down (not overs)
50 Goblet Lunge Step Ups (50/35