Weekly CrossFit Workouts: 11/4/19-11/10/19

//Weekly CrossFit Workouts: 11/4/19-11/10/19

Weekly CrossFit Workouts: 11/4/19-11/10/19

Monday, 11/4/19:
A. Goblet Step Ups x 16 Reps, Rest 90 sec x 4 sets
+
AMRAP 12:
400m Run
20 Goblet Squats (53/35)

Tuesday, 11/5/19:
Tabata – 8 Intervals of Each
Burpees
DB/KB Deadlifts
Double Unders
Toes to Bar
rest 1 minute between movements

Wednesday, 11/6/19:
A. Every 90 sec x 7 sets:
1 Hang Power Snatch
+
For Time:
25 American KB Swings (70/53)
20 Hang Power Snatches @ 80% of heaviest lift in A
25 American KB Swings (70/53)
*8m cap*

Thursday, 11/7/19:
A. 0-10 min:
2000m/1750m Row
10-20 min:
3/2.5 mile Assault Bike
B. Core Complex:
30 sec intervals:
V-Ups
Russian Twists
Side Plank, L
Side Plank, R
Rest
x3

Friday, 11/8/19:
EMOM 18
1 – 15-20 Wall Ball Shots (20/14)
2 – 10 Pull Ups
3 – 15 Box Jumps(24/20)

Saturday, 11/9/19:
8:30 am- 20.5 ONLY
+
9:30, 10:30, 11:30am CrossFit Classes:
WOD:
5 RFT:
300m Run
10 Power Cleans (135/95)
7 Handstand Push Ups

Sunday, 11/10/19:
In Teams of 2:
1000m Row
+
4 Rounds:
20 Burpee Box Jumps (24/20)
30 DB Snatches (50/35)
40 Russian KB Swings (53/35)
+
1000m Row
**Reps split however
**Row Switch every 250m

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

By |2019-11-03T15:58:03-05:00November 3rd, 2019|Latest WOD|

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