Weekly CrossFit Workouts: 11/11/19-11/17/19

//Weekly CrossFit Workouts: 11/11/19-11/17/19

Weekly CrossFit Workouts: 11/11/19-11/17/19

Monday, 11/11/19:
A1. Inverted Row x 6-8 @2111 Tempo Reps, Rest 1 min
A2. Single Arm DB Row x 10/side, Rest 90 sec x 4 sets
+
EMOM 12
1 – DB Lunges x 12 total Reps (DB’s at sides) (50/35)
2 – 15 DB Deadlifts @ 50/35
3 – 10-12 DB Thrusters @ 50/35

Tuesday, 11/12/19:
4 Rounds
300m Run
20 Hollow Rocks
15 Push Ups
10 Strict Pull Ups

Wednesday, 11/13/19:
A. Every 2 min x 6 sets:
1 Hang Power Snatch + 1 OHS
+
EMOM 12
1- Assault Bike x 12/9 Cals
2 – 5 Hang Power Snatches @ 135/95
3 – 15 Wall Ball Shots @ 20/14

Thursday, 11/14/19:
A. 250m/200m Row SPRINT
Rest 1 min x 8 sets
B. 30 sec ME Burpees
30 sec Rest
x 5

Friday, 11/15/19:
A. DB Box Step Ups x 14 Reps, Rest 90 sec x 4 sets
B. AMRAP 12
10 Box Jumps @ 30/24
10 American Swings @ 70/53
10 Knees to Elbows

Saturday, 11/16/19:
For Time
300 Double Unders
30 Hang Clean and Jerks @ 155/105
30 Handstand Push Ups
*18 minute cap*

Sunday, 11/17/19:
30 minute clock:
In groups of 2: (partners alt)
10 Russian KB Swings (70/53)
5 Push-Ups
*every 6 minutes 300m Run(together) – workout starts with Run*

**Please note: workout subject to change without notice.**

By |2019-11-10T15:34:09-05:00November 10th, 2019|Latest WOD|

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