CrossFit Workouts for Week of 11/8-11/12/2021

Monday, November 1^st  

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex of:

2 TNG Power Cleans

+

1 Shoulder to Overhead

(Score is Weight)

WORKOUT

“GRACE”

FOR TIME

30 Clean & Jerks (135/95)

(Score is Time)

https://vimeo.com/641418151/b4ba16d09f

Tuesday, November 2^nd

STRENGTH

5-5-3-3-3

Back Squat*

*Start Moderate and Build to Moderate Heavy

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES

10 Back Squat @ 60% of Final Weight Used*

50 Double Unders

*Bar comes from the floor.

(Score is Rounds + Reps)

https://vimeo.com/641418030/e9e2f4a88e

Wednesday, November 3^rd

WORKOUT

5 ROUNDS FOR TIME

400m Run

21 Sit-Ups*

15 Pull-Ups

9 Burpees

*GHD Optional

(Score is Time)

https://vimeo.com/641417895/4bb1511798

Thursday, November 4^th

HERO WORKOUT

“CHAD”

FOR TIME

1000 Box Step-Ups (20)*

*45/35 added in weight – ruck, plate, vest, or DB

**750/500/250/100 reps are all options for completion

(Score is Time)

https://vimeo.com/641417769/72892c0dd3

Friday, November 5^th

WORKOUT

AMRAP x 25 MINUTES

15/12 Cal Bike

15 Hand Release Push-Ups

200m Run

15 Toes to Bar

1:00 Push-Up Plank

(Score is Rounds + Reps)

https://vimeo.com/641417604/6c5048c727