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CrossFit Workouts for Week of 11/30-12/5/2020

Monday, November 30th    

STRENGTH

ON A 15:00 RUNNING CLOCK…

3×5 Front Squat*

*Heavy for all Sets.

(Score is Weight)

WORKOUT

12 ROUNDS FOR TIME

10 Wall Balls (20/14)|(14/10)

20 Double Unders

(Score is Time)

Tuesday, December 1st    

STRENGTH

ON A 12:00 RUNNING CLOCK…

3×5 Push Press*

*Heavy for all Sets.

(Score is Weight)

WORKOUT

AMRAP x 15 MINUTES

18 Slam Balls (20/10)

12 Toes to Bar

6 Shoulder to OH (135/95)|(95/65)

(Score is Rounds + Reps)

Wednesday, December 2nd          

STRENGTH

ON A 15:00 RUNNING CLOCK…

3×5 Deadlift*

*Heavy for all Sets.

(Score is Weight)

WORKOUT

FOR TIME

600m Run

50 Deadlifts (155/105)|(115/75)

30 Bar Facing Up-Downs

600m Run

(Score is Time)

Thursday, December 3rd

STRENGTH

8-8-6-6-4

Close Grip Bench Press*

*Keep weight moderate.

(Score is Weight)

WORKOUT

EVERY 2:00 x 5 SETS

20 Jumping Lunges

Max Cal Bike in Time Remaining

(Score is Cals)

Friday, December 4th

STRENGTH

5-5-5-5-5*

Power Clean

*Reps must be unbroken.

(Score is Weight)

WORKOUT

2 SETS

21-15-9

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

Pull-Ups

-Rest 2:00 b/t Sets-

(Score is Each Set for Time)

Saturday, December 5th

December Leaderboard Challenge

400m Run TEST

At 6:00am, we will be testing our 400m Run.

We will record times with the goal to run a faster 400m by the end of December.

Top times and most improved will be posted at the end of the month!

Group RETEST will be Saturday, December 19th!

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