CrossFit Workouts for Week of 11/9-11/14/2020

Monday, November 9th   

STRENGTH

8-6-6-4*

Hang Power Snatch

*Keep weight moderate.

(Score is Weight)

WORKOUT

EVERY 4:00 x 3 SETS

10 Hang Power Snatches (95/65)|(75/55)

15 Bar Facing Burpees

20 Box Jumps (24/20)

(Score is Each Set for Time)

Tuesday, November 10th  

STRENGTH

5-4-3-5-4-3*

Bench Press

*Keep weight moderate-heavy.

(Score is Weight)

WORKOUT

AMRAP x 11 MINUTES

10 Alt. DB Power Cleans (50/35)|(35/20)

50′ OH Walking Lunges (R)*

15 Sit-Ups

50′ OH Walking Lunges (L)

*If unable to Lunge for distance complete 14 OH Lunges.

(Score is Rounds + Reps)

Wednesday, November 11th   VETERAN’S DAY

STRENGTH

ON A 12:00 RUNNING CLOCK…

5×5 Front Squat*

*Moderate for all sets

(Score is Weight)

BENCHMARK WORKOUT

“REDLINE”

3 SETS

15-10-5

Front Squats (95/65)|(65/55)

 Cal Bike

-Rest 1:30 b/t Sets-

*Cal Option…12-8-4

(Score is Each Set for Time)

Thursday, November 12th  

STRENGTH

ON A 12:00 RUNNING CLOCK…

5×5 Push Press*

*Moderate for all sets

(Score is Weight)

WORKOUT

FOR TIME

2 ROUNDS

60 Double Unders

12 Up-Downs

Into…

6 ROUNDS

4 Push Press (135/95)|(95/65)

8 Toes to Bar

Into…

2 ROUNDS

60 Double Unders

12 Up-Downs

(Score is Time

Friday, November 13th

STRENGTH

ON A 15:00 RUNNING CLOCK…

 5×5 Deadlift*

*Moderate for all sets

(Score is Weight)

WORKOUT

2 ROUNDS FOR TIME

60/50 Cal Row

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

(Score is Time)

Saturday, November 14th   

STRENGTH

4 SETS FOR QUALITY*

5 SA KB Upright Row

4 SA KB Swing

3 Hang KB Snatch

*Complete all reps on one side, then complete all reps on the other side.

(Score is Weight)

WORKOUT

AMRAP x 14 MINUTES

8 Pull-Ups

10 Hand Release Push-Ups

12 KB Swing (53/35)|(35/26)

(Score is Rounds + Reps)

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