Weekly CrossFit Workouts 11/27-23 – 12/03/23

Monday 11/27/23
A. Push Press
10-8-6-4-2
rest 2 minutes b/t sets
B. Every 5 minutes x 15 minutes (3 sets)
15/12 Calorie Row
15 Burpee Broad Jumps
15/12 Calorie Bike Erg

Tuesday 11/28/23
“Christian’s Corazon”
AMRAP 20
5 Back Squats (135/95)
10 Box Jump Step Downs
10 Handstand Push Ups
50 Double Unders

Wednesday 11/29/23
A. 10-12 minutes Muscle Up Skill Work
3-5 Sets Level 1 – False Grip Transition to Dip + Support x 3-5 reps into :5-:10s Support Hold
Level 2 – Feet on Box to Strict Muscle Up x 2-4 reps
Level 3 – Ring Kip x 1 + Muscle Up Attempt x 1-3 reps
Level 4 – Kipping Ring Muscle Ups x 3-5 rep
*For Level 1 Athletes, can use a band or partner to help with the support
B. For Time
30 Chest to Bar Pull Ups
50 Push Press @ 75/45
30 Toes to Bar
8 minute cap

Thursday 11/30/23
Every 5 minutes x 30 minutes
Interval 1, 3, 5:
50′ Dual KB FR Walking Lunge (53/35)
10 Dual KB Push Press
50′ Dual KB FR Walking Lunge (53/35)
10 Dual KB Gorilla Row
x 2 sets
Intervals 2, 4, 6:
Row 1000/800m

Friday 12/01/23
A. EMOM 10:
2 Hang Squat Cleans building
– AMRAP 15:
5 Power Cleans (155/105)
2 Round of Cindy*
*Cindy= 5 pullups/10 pushups/15 air squats

Saturday 12/02/23
EMOM 24:
Min 1: 12/10 Cal Row
Min 2: 12-16 DB Snatches (50/35)
Min 3: 10-12 Burpees

Sunday 12/03/23
5 Sets
300m Medball Runtogether
20 Toes to Bar
25 Box Jump Overs @ 24/20
30 Russian KBS @ 70/53

*work partitioned however