CROSSFIT
Monday 11/15
“STRENGTH”
In 15min
10-9-8-7-6-5-4-3-2-1 reps of:
Strict Pull-ups
Romanian Deadlifts (135/85)
“CONDITIONING”
5 rounds
15 Burpees
2 Thrusters (135/85)
1 Snatch (135/85)
(Cap 12:00)
Tuesday 11/16
Every 1:30 x 6 Sets:
2 Split Jerks
“CONDITIONING”
For Time:
50-40-30-20-10 reps of:
Double-Unders
Shoulder-to-Overheads (65/45)
Wednesday 11/17
“STRENGTH”
Every 3:00 x 4 Sets:
5 Front Squats
10 Back Squats
80% of 5+7
“CONDITIONING”
Teams of 2: Trade As needed
AMRAP 20 minutes:
240yrd Farmers Carry (70’s/53’s)
75/50 Calorie Bike
240yrd Farmers Carry (70’s/53’s)
75 Wall Balls (20/14)
Thursday 11/18
“CONDITIONING”
Every 15min for 45min:
5 deadlifts (165/115)
500m row
4 DL (185/125)
400m row
3 DL (225/145)
300m row
2 DL (255/165)
200m row
1 DL (275/185)
100m row
Friday 11/19
“STRENGTH”
In 20 minutes:
2 x 2 @ 87.5%, 2 x 1 @ 90% Hang Squat Cleans
+
5 x 2 Clean Pull @ 115% best Clean
“CONDITIONING”
“Grace”
30 clean and Jerks for Time
“GOLD” 135/95
“SILVER” 95/65
“BRONZE” 65/45
Saturday 11/20
“CONDITIONING”
Teams of 2. Run Together – Trade Rounds
AMRAP 40 minutes:
1 Mile Run
10 Rounds:
5 Deadlift (115/75)
10 Burpee Pull-ups
BOOTCAMP
Monday 11/16
“CONDITIONING”
4x:40/:20
R DB Box step-ups
L DB Box Step-ups
4x:40/:20
Burpee
Plank
4x:40/:20
Squat Jump
Squat Hold
4x:40/:20
Mtn climber
OH Plate Hold
4x:40/20
Sit-up
Tuesday 11/17
“CONDITIONING”
3 Rounds:
21 Box dips
15 DB Bent Over Row
9 Shoulder Presses
-into
6 Rounds:
120ft Waiter Carry
10 Box Jumps
-into
3rds
20/15 Cal Bike
12 KB SDHP
-into
100 Plate Presses
*3 pushups every break
Wednesday 11/18
“CONDITIONING”
Teams of 2. Trade Reps.
AMRAP 30 Minutes:
3k Row
50 KBS
300 Single Unders
50 Sit-ups
Thursday 11/19
“STRENGTH”
EMOM 14 Minutes:
Odd – 7 DB RDL
Even – 7/7 SA DB Push Press
“CONDITIONING”
EMOM 20 Minutes:
1- Max Cal Bike
2- 8 Burpees
Goal 200/150 Calories
Friday 11/20
“CONDITIONING”
For Time :
25/20 Cal Bike
40 Push-ups
400m Run
60 Squats
500/400m Row
120 Lunges
500/400m Row
60 Squats
400m Run
40 Push-ups
25/10 Cal Bike
