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CrossFit Workouts for Week of 11/29-12/3/2021

Monday, November 29th     

STRENGTH

3×5-7

Tempo Overhead Squat (3111)

*Weight stays Moderate to Moderate+ for All Sets

(Score is Weight)

WORKOUT

3 ROUNDS

FOR TIME

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

15 Pull-Ups

20 Alt. Single DB OH Lunge*

*Switch hands after 10 reps. Lunges alternate legs each rep (forward or back).

(Score is Time)

https://vimeo.com/649306038/0600192904

Tuesday, November 30th

WORKOUT

“DEATH ROW”

EMOM x 20 MINUTES

MIN 1 — 20/15 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(Score is Rounds Completed)

https://vimeo.com/649305850/133cd7aa8b

Wednesday, December 1st    

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex of:

2 Push Press

+

2 Push Jerk

(Score is Weight)

WORKOUT

FOR TIME

50 Double Unders

27 Shoulder to Overhead (95/65)|(65/45)

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

-Rest 1:00-

50 Double Unders

21 Shoulder to Overhead (135/95)|(95/65)

15 Slam Balls

-Rest 1:00-

50 Double Unders

18 Shoulder to Overhead (155/105)|(115/75)

15 Slam Balls

(Score is Total Time)

https://vimeo.com/649305715/f53a3132b8

Thursday, December 2nd

WORKOUT

AMRAP x 21 MINUTES*

Max Cal Bike

*Every 3:00, beginning @ 0:00, perform

10 DB Box Step-Overs (50/35)|(35/20)/(24/20)

+

10 Toes to Bar.

1:30 Cap on DB Box Step-Overs + TTB each round.

(Score is Total Calories)

https://vimeo.com/649305570/8aba6aa0fe

Friday, December 3rd

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Snatch*

*Athlete Choice for Power or Squat

(Score is Weight)

WORKOUT

FOR TIME

15-20-25

Power Snatch (95/65)|(65/45)

Box Jumps (24/20)

(Score is Time)

https://vimeo.com/649305410/b0cbdb8285

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