Thursday 11/7
Workout of the day
Crossfit Open Workout 11.6
7 min AMRAP
3-6-9-12-15-18-21 -etc
Chest to bar pull-ups
Thrusters 100/65lb
Accessory :Midline
3 Rounds NFT
120’ Farmer Carry
*Hasp Rest as needed*
Wednesday 12/6
Workout of the day
Olympic : 20 min
Clean Complex
1 take off + 1 pull + 1 Clean
Metcon:
21-15-9
Hang power cleans
95/65lb
Ring Dips
Tuesday 12/5
Workout of the day
Metcon
6 x 3 min Amrap
Alternating
150 meter row
Kettlebell swing 54/35lb
*Rest 1 minute *
150 meter row
Box jump overs 24/20”
Accessory:Core
4 rounds
:40 sec work /:20sec rest
Hollow hold
Russian twist 25/15lbYes
Monday 12/4
Workout of the day
Olympic/ Jerk
Split or power
2-2-2-1-1-1
Build each set max 80%
*From rack*
Metcon
6 Rounds
10 Push Press 105/85lb
10 Bar facing burpees 20 sit-ups
Friday 11/1
Workout of the day
Olympic: Snatch
5+75% 3+85% 1+95%
Metcon
14 min AMRAP
10 Devils Press 40/25lb
250 meter row
Thursday 11/30
Workout of the day
3 Rounds
15-12-9
Burpee box jump 24/20”
DB Hang cleans 40/25lb
V-ups
*Rest :90sec between rounds*
Wednesday 11/28
Workout of the day
Olympic: Cleans
5+75% 3+85% 1+95%
Metcon
For Time
400 meter run
30 Med ball cleans 20/14lb
400 meter run
20 Med ball cleans
400 meter run
10 Med ball cleans
Tuesday 11/28
Workout of the day
Strength: Push Press
5+75% 3+85% 1+95%
Metcon
10 min AMRAP
7 Shoulder to Overhead 95/65lb
20 Double unders
9 Toes to Bar
Monday 11/27
Workout of the day
Strength :Deadlift
5+75% 3+85% 1+
95%
Metcon:
EMOM x12
8 deficit Ring rows
8 DB Bulgarian split squat 35/15lb
:40 sec max cal row
Saturday 11/25
Workout of the Day
Hero Workout
Team of 2
“Nate”
20 min Amrap
2 Muscle ups/ scale 4 pull -ups
4 Handstand push-ups/scale 8 strict DBPress
8 kettlebell Swings 70/53lb
* 1 Team member completes round then team member 2 *