CrossFit Workouts for Week of 11/07-11/11-2022

Monday, November 7th

WORKOUT

3 SETS

AMRAP x 5 MINUTES*

18 Russian KB Swings (70/53)|(53/35)

12 Ring Rows

8/6 Cal Bike

-Rest 1:00 b/t Sets-

*Reset the AMRAP at the start of each set.

(Score is Lowest Rounds and Reps)

FINISHER

2-3 SETS

25 Banded Tricep Push-Downs

25 Banded Lat Push-Downs

25 Kneeling Banded Crunch

-Rest As Needed b/t Sets-

(No Measure)

https://vimeo.com/766201156

Tuesday, November 8th

STRENGTH

6-6-6

(22X1)* Tempo Back Squat

*Start Light and build to Moderate.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

WORKOUT

5 ROUNDS FOR TIME

20 Wall Balls (20/14)|(14/10)

20 Burpees

(Score is Time)

https://vimeo.com/766200217

Wednesday, November 9th

STRENGTH

5×5* Deadstop Deadlift

*Full :01 pause at the bottom of the Deadlift. Keep working Sets Moderate-Heavy.

(Score is Weight)

WORKOUT

AMRAP x 10 MINUTES

8 Deadlifts (135/95)|(95/65)

6 Hang Power Clean

200m Run

(Score is Rounds + Reps)

https://vimeo.com/766194935

Thursday, November 10th

STRENGTH

10-8-6-8-10*

Bench Press

*Start Light-Moderate and build to Moderate-Heavy. After Set of 6, build back up using weights you previously used.

(Score is Weight)

WORKOUT

5 SETS

ON A 2:00 RUNNING CLOCK…

15 Toes to Bar

Max Shoulder to Overhead (155/105)|(115/75) with Time Remaining…*

-Rest 1:00 b/t Sets-

*Option to use (185/135).

(Score is Total Reps of Shoulder to Overhead)

https://vimeo.com/766199115

Friday, November 11th

HERO WORKOUT

“CHAD”

FOR TIME

1000 Box Step-Ups (20)*

*45/35 added in weight – ruck, plate, vest, or DB

**750/500/250/100 reps are all options for completion

(Score is Time)

https://vimeo.com/766193535

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