CROSSFIT
Monday 11/4
BRING A BUDDY DAY
Teams of 2. Trade Reps as Needed. Run Together.
Open/Performance/Fitness:
AMRAP 15 minutes:
30 Bar Facing Burpees
30 Kettlebell Swings (53/35) (35/25)
200m Run
REST 5:00
AMRAP 15 minutes:
30 Front Squats (95/65) (75/55)
30 Toes to Bar
200m Run
Tuesday 11/5
“STRENGTH”
EMOM 10 minutes:
O: 3 Power Snatches @ moderate weight
E: 12 Wall Balls
“CONDITIONING”
Open/Performance/Fitness:
AMRAP 8 minutes:
2-4-6-8-10…etc.
Plate OH Lunges (45/25) (25/15)
Push-ups
Wednesday 11/6
“CONDITIONING”
Teams of 2. Trade Reps on Buy-in. Trade Movements on AMRAP.
Open/Performance:
AMRAP 20 minutes:
Buy-in: 100/75 Calorie Bike
– with time remaining, AMRAP:
200m Run
15 Deadlifts (135/95) (115/75)
15 Box Jump Overs (24/20) (20/16)
Fitness:
AMRAP 20 minutes:
Buy-in: 75/50 Calorie Bike
– with time remaining, AMRAP:
200m Run
10 Deadlifts (95/65)
10 Box Jump Overs (20/16)
Thursday 11/7
“CONDITIONING”
4 Sets:
3 x Cluster
30 Double Unders
3:00 Row
REST 3:00 between sets
Cluster =
Power Clean
Hang Squat Clean
Front Squat
Shoulder to Overhead
Skill Work (5-10 minutes)
C2B Pull-ups
Ring Muscle-ups
Bar Muscle-ups
Double Unders
Friday 11/8
Open 20.5
BOOTCAMP
Monday 11/4
Bring a Buddy Day
Teams of 2. Trade Reps. Run Together.
AMRAP 25 minutes:
400m Run
50 Box Jumps
50 Single KB Deadlifts
1k Bike
Tuesday 11/5
EMOM 15 minutes:
1st Minute: 15 DB Thrusters
2nd Minute: 15/12 Calorie Row
3rd Minute: 10 Burpees Over Erg
(45s cap on all movements)
REST 5:00
AMRAP 10 minutes:
7 Push-ups
15 Abmat Sit-ups
30 Single Unders
Thursday 11/7
4 Rounds:
1:00 At Each Station:
Double Under/Single Under
KB Sumo DL High Pull
Mountain Climbers
Lunges With KB
REST
REST 5:00
Tabata Mash (8 rounds total)
Abmat Sit-ups
Bicycles
Friday 11/8
Bootcamp 20.5
