CrossFit Workouts for Week of 11/13-11/18/2023

Monday, November 13th

Strength

Push Jerk

10-8-6 | 8-6-4*

Workout

AMRAP x 12 MINUTES

16/13 Cal Bike

12 Toes to Bar

8 Burpees Over Bar

3 Shoulder to Overhead (135/95)

(Score is Rounds + Reps)

Tuesday, November 14th

Strength

Deadlift

10-8-6 | 8-6-4*

Workout

FOR TIME

20 Sumo Deadlifts (115/75)(75/55)

40 Back Rack Alt. Lunges

60 Russian KB Swings (70/53)(53/35)

40 Back Rack Alt. Lunges

20 Sumo Deadlifts

(Score is Time)

Wednesday, November 15th

Workout

EVERY 8:00 x 3 SETS

50/40 Cal Row

30 Box Jumps (24/20)

20 Pull-Ups*

-Rest w/ Time Remaining-

*RX+ Option for Chest to Bar Pull-Ups.

(Score is Slowest Set)

Thursday, November 16th

Workout

AMRAP x 20 MINUTES

200m Run*

25 Sit-Ups

*Increase Run by 200m each round. Ex: RND1= 200m, RND2= 400m, and so on.

(No Measure)

Post-Workout Skill

ON A 10:00 RUNNING CLOCK…

Practice Handstand Skill*

*Handstand Options…

Wall/ Box Handstand Hold

Freestanding Handstand

Handstand Walking

(No Measure)

Friday, November 17th

Strength

Back Squat

10-8-6 | 8-6-4*

Workout

“YOUR THIGHNESS”

5 ROUNDS FOR TIME

20 Unbroken Wall Balls (20/14)*

20 Push-Ups

(Score is Time)

*Set of 20 must be performed unbroken. If ball drops or stops before 20 reps completed, athlete must perform 6 Alt. Jumping Lunges then continue to complete their full set.

Saturday, November 18th

Strength

EVERY 2:00 x 5 SETS*

1 Power Clean

+

2 Hang Power Clean

*Start Light-Moderate and end Mod-Heavy.

(Score is Weight)

Workout

IN TEAMS OF 2…

AMRAP x 18 MINUTES*

100-150-200

Double Unders

30-40-50

Hang Power Clean (Athlete Choice)

*30/20 Cal Bike after each round. P1 works while P2 rests. Split work as needed. If the final round of 200 DU, 50 HPC, and 30/20 Cal Bike is complete, start back at the beginning.

(Score is Rounds + Reps)

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