CrossFit Workouts for Week of 11/23-11/27/2020

Monday, November 23rd    

STRENGTH

ON A 12:00 RUNNING CLOCK…

4×5 Push Press*  

*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.

(Score is Weight)

WORKOUT

5 ROUNDS FOR TIME

25/20 Cal Row

12 Push Press (115/75)|(75/55)

-Hard 12:00 Cap-

(Score is Time)

Tuesday, November 24th   

STRENGTH

ON A 15:00 RUNNING CLOCK…

4×5 Deadlift*

*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.

(Score is Weight)

WORKOUT

AMRAP x 7 MINUTES

8 Deadlifts (185/135)|(135/95)

12 Alt. DB Hang Snatch (50/35)|(35/20)

24 Double Unders

-Rest 1:00 b/t Sets

AMRAP x 7 MINUTES

8 Deadlifts

12 Alt. DB Hang Snatch

24 Double Unders

(Score is Rounds + Reps)

Wednesday, November 25th         

STRENGTH

EMOM x 10 MINUTES

3 Hang Power Cleans

+ 2 Front Squats

*Increase weight every other round. Keep weight moderate.

(Score is Weight)

WORKOUT

EVERY 4:30 x 3 SETS

400m Run

20 Up-Downs

15 Hang Power Cleans (95/65)|(65/45)

Max Alt. V-Ups with the remaining time.

(Score is Reps)

Thursday, November 26th   

HAPPY THANKSGIVING!

Rest Day

Friday, November 27th

Class will be held at 6AM and 8AM. All other classes cancelled for the day.

POST WORKOUT STRENGTH

3 SETS FOR MAX REPS

1:00 – Box Dips

1:00 – DB Pullover

1:00 – EZ Bike

(Score is Weight)

WORKOUT

“CORNUCOPIA”

FOR TIME

50/40 Cal Bike

50 Slam Balls (30/20)|(20/10)

50 Walking Lunges

25/20 Cal Bike

50 Push-Ups

25/20 Cal Bike

50 Slam Balls (30/20)|(20/10)

50 Walking Lunges

50/40 Cal Bike

-Time Cap 26:00-

(Score is Time)

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