Weekly CrossFit Workouts: 11/7/22-11/13/22

Monday, 11/7/22:
A. Barbell Back Rack Rear Foot Elevated Split Squats @ 3010 x 8/side,
Rest 90 sec bt sides x 4 sets
+
4 Rounds:
10 DB Hang Squat Cleans (50/35)
300m Run
*14 min cap*

Tuesday, 11/8/22:
AMRAP 5:
5 Devil’s Press (50/35)
10 DB Front Rack Lunges (50/35)
10 TTB
Rest 2 min x 4 sets

Wednesday, 11/9/22:
A. Bench Press x 8-10 Reps @ 55-65% of 1RM, Rest 2 min x 4 sets
+
EMOM 10:
Min 1: 3-5 Muscle Ups** (sub= 10 C2B/Kip/Strict Pullups + 10 Pushups)
Min 2: 50 DU’s

Thursday, 11/10/22:
Every 5 min x 30 min:
Sets 1, 3, 5:
500m Run
Intervals 2, 4, 6:
750m/650m Row

Friday, 11/11/22:
A. Back Squat:
Build to tough triple in 12 min or less
+
4 Rounds:
25 Wall Ball Shots (20/14)
15 Burpees
*12 min cap*

Saturday, 11/12/22:
EMOM 21:
Min 1: 12/10 Cal Bike Erg
Min 2: 3 Power Cleans @ 85% (**weight should feel challenging for 3 reps!)
Min 3: 10 Box Jump Overs (24/20)

Sunday, 11/13/22:
In Teams of 2:
AMRAP 30:
1,000m Row *switch every 250m*
40 DB Snatches (50/35)
300m Run *together*
50 Partner Situps