Weekly CrossFit Workouts: 11/21/22-11/27/22

Monday, 11/21/22:
A. Barbell Front Rack Step Up
16-20 reps alternating total (8-10/side)
rest 2:00 x 3 sets
B. AMRAP 9
3 Handstand Push Ups
3 Thrusters (95/65)
6 Handstand Push Ups
6 Thrusters (95/65)
9/9, 12/12, etc…

Tuesday, 11/22/22:
AMRAP 10
Row 10/7 Cals
20 Prisoner Walking Lunges
20 Sit Ups
-Rest 2 minutes-
AMRAP 10
Bike Erg 10/7 Cals
20 Push Ups
10 Toes to Bar

Wednesday, 11/23/22:
A. UB Work
EMOM 6
Push Press x 3 reps *building* (from rack is OK here)
into
EMOM 6
Handstand Hold x :15-:30s OR 3-5 STRICT Handstand Push Up*
*if strict is too easy, add a deficit or do Parallete 🙂 *
B. For Time:
21-15-9
Push Jerks (115/75)
*50 Double Unders after each set*

Thursday, 11/24/22:
HAPPY THANKSGIVING!
8:30AM & 9:30AM CLASSES ONLY!
“Hotshots 19”
6 Rounds
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull Ups
400m Run

Friday, 11/25/22:
9:30AM & NOON CLASSES ONLY TODAY!!
A. Back Squat
5 x 3 @ 65% of 1 RM
rest 2:00
*should feel good, greasing the groove here*
B. EMOM 10
1 – 20 Wall Ball Shots (20/14)
2 – 15 Burpees
*should not feel good, goal is AFAP for both pieces*

Saturday, 11/26/22:
“Lina’s Lazy Day”
For Time:
Run 1 mile
50/40 Calorie Bike Erg
30 Deadlifts @ 185/135
25 Lateral Burpees over the Bar
20 Clean and Jerks @ 135/95
10 Overhead Squats @ 95/65

Sunday, 11/27/22:
AMRAP 25:
30 Calorie Ski Erg
20 Manmakers (50/35)
10 Ring Muscle Ups*
*work split however*
**RMU Sub: 2 Chest to Bar Pull Ups + 2 Dips