CrossFit Workouts for Week of 11/27-12/02/2023

Monday, November 27th

Strength

Deadlift

6-4-2 | 4-3-2*

Workout

Diane

21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

Tuesday, November 28th

Workout

EMOM x 30 MINUTES

MIN 1 – 12/10 Cal Bike

MIN 2 – Max Strict Pull-Ups

MIN 3 – 12/10 Cal Bike

MIN 4 – Max Toes to Bar

MIN 5 – Rest

(Score is Total Reps of Strict Pull-Ups + TTB)

Wednesday, November 29th

Strength

Push Jerk

6-4-2 | 4-3-2*

Workout

AMRAP x 12 MINUTES

8 Shoulder to Overhead (Athlete Choice, Moderate)*

10 Box Jumps Overs (20)

12 Wall Balls (Athlete Choice)

*Weight Options…

(95/65)

(115/75)

(135/95)

(155/105)

(Score is Rounds + Reps)

Thursday, November 30th

Workout

10 ROUNDS FOR TIME*

200m Run

6 Pull-Ups or 8 Ring Rows*

*RX+ sub 3 Ring Muscle-Ups

(Score is Time)

Friday, December 1st

Strength

Back Squat

6-4-2 | 4-3-2*

Workout

“POINT BREAK (PERFORMANCE)”

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)(115/75)

Bar Facing Burpee

(Score is Time)

Saturday, December 2nd

Workout

IN TEAMS OF 2…

AMRAP x 22 MINUTES*

60 Double Unders

30 V-Ups or Tuck-Ups

14 Sumo Deadlifts (Athlete Choice)**

*Workout starts with a 800m Run. Partners run together. For all other movements, P1 works while P2 rests. Split work as needed. At the 11:00 mark, both partners will complete another 800m Run together and pick up where they left off in the AMRAP when back.

(Score is Rounds + Reps)

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