CrossFit Workouts for Week of 11/16-11/20/2020

Monday, November 16th   

STRENGTH

ON A 15:00 RUNNING CLOCK…

4×5 Deadlift*

*Moderate-heavy for all sets

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES

5 Bar Facing Burpees

6 Deadlifts (185/125)|(135/95)

7 Toes to Bar

(Score is Rounds + Reps)

Tuesday, November 17th  

STRENGTH

ON A 12:00 RUNNING CLOCK…

4×5 Front Squat*

*Moderate-heavy for all sets

(Score is Weight)

WORKOUT

FOR TIME

100 Double Unders

30 Front Squats (95/65)|(65/45)

15/12 Cal Row

75 Double Unders

20 Front Squats (115/75)|(75/55)

15/12 Cal Row

50 Double Unders

10 Front Squats (135/95)|(95/65)

15/12 Cal Row

(Score is Time)

Wednesday, November 18th        

STRENGTH

EMOM x 12 MINUTES

MIN 1 – 12 SA DB Bench Press (R)

MIN 2 – 12 SA DB Bench Press (L)

MIN 3 – :30 Max Push-Ups

(Score is Weight)

WORKOUT

AMRAP x 5 MINUTES

100m Run

5 Renegade Rows (35/20)|(20/15)

-Rest 1:00-

AMRAP x 4 MINUTES

75m Run

4 Renegade Rows

-Rest 1:00-

AMRAP x 3 MINUTES

50m Run

3 Renegade Rows

(Score is Rounds + Reps)

Thursday, November 19th  

STRENGTH

9-7-7-5

Hang Power Clean

*Keep weight moderate-heavy.

(Score is Weight)

WORKOUT

EVERY 1:15 x 10 SETS

7 Hang Power Cleans (135/95)|(95/65)

10 Box Jump Overs (24/20)

(Score is Each Set for Time)

Friday, November 20th

STRENGTH

ON A 12:00 RUNNING CLOCK…

4×5 Push Press*

*Moderate-heavy for all sets

(Score is Weight)

WORKOUT

3 SETS FOR MAX REPS

1:00 – Push Press (95/65)|(65/55)

1:00 – Up-Downs

1:00 – Front Rack Reverse Lunges

1:00 – Hollow Body Hold

(Score is Reps)

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