CrossFit Workouts for Week of 11/2-11/7/2020

Monday, November 2nd    

STRENGTH

EMOM x 12 MINUTES

MIN 1 – 10 KB Z-Press

MIN 2 – 12 Alt. KB Floor Press

MIN 3 – :40 DBL OH KB Hold

(Score is Weight)

WORKOUT

FOR TIME

50/40 Cal Bike

50 Sit-Ups

30/25 Cal Bike

40 Sit-Ups

20/15 Cal Bike

30 Sit-ups

(Score is Time)

Tuesday, November 3rd

STRENGTH

ON A 15:00 RUNNING CLOCK…

6×5 Front Squat*

*Light-Moderate for all sets

(Score is Weight)

WORKOUT

EVERY 2:30 x 5 SETS

200m Run

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

(Score is Each Set for Time)

Wednesday, November 4th        

STRENGTH

ON A 12:00 RUNNING CLOCK…

6×5 Push Press*

*Light-Moderate for all sets

(Score is Weight)

WORKOUT

AMRAP x 14 MINUTES

75 Double Unders

25 Push Press (75/55)|(65/45)

15 Pull-Ups

(Score is Rounds + Reps)

Thursday, November 5th  

STRENGTH

ON A 15:00 RUNNING CLOCK…

6×5 Deadlift*

*Light-Moderate for all sets

(Score is Weight)

WORKOUT

EMOM x 14 MINUTES

MIN 1 – 5 Deadstop Deadlifts*

MIN 2 – :45 Max Cal Bike

*Deadlift starts moderate then can build every round or every other round.

(Score is Weight)

Friday, November 6th

STRENGTH

5 SETS

2 Hang Power Cleans

+ 2 Power Cleans

+ 2 Front Squats

(Score is Weight)

WORKOUT

EVERY 3:00 x 5 SETS

12 Toes to Bar

15/12 Cal Row

Max Power Cleans (135/95)|(95/65)

-Rest :30 b/t Sets-

(Score is Reps)

Saturday, November 7th   

STRENGTH

4 SETS

1:00 – Max Seated DBL DB Snatch*

1:00 – Max DB Chest Supported Rows

-Rest 1:00 b/t Sets-

*Complete either on bench or medball.

(Score is Weight)

WORKOUT

PARTNER WORKOUT

IN TEAMS OF 2…

AMRAP x 15 MINUTES*

1 DB Thruster (50/35)|(35/20)

2 DB Burpees

3 DB Front Squats

4 DB Suitcase Step-Ups (24/20)

*Partner 1 completes one full round while Partner 2 rests.

Then switch.

(Score is Rounds + Reps)

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