CROSSFIT
Monday 11/2
“STRENGTH”
In 10 minutes:
5 Front Squats
7 Back Squats
– Rest 3 –
E3MOMx3 @90%
5 Front Squats
7 Back Squats
“CONDITIONING”
TFX 21.2
For Time:
3 Rounds
7 Power Snatch 95/65
14 Pull-Ups
-Rest 3:00-
3 Rounds
5 Hang Power Snatch 115/80#
10 C2B
Time Cap: 12 Minutes, including 3 Minute Rest Period
Tuesday 11/3
“PRIMER”
AMRAP 7 Minutes:
Headstand with 5 Weight Transfers
5/5 SA KB Overhead Squat
150m Row
“CONDITIONING”
6 Sets:
AMRAP 4
750/600m Row
MAX 60ft SA Farmer Carry (50/35)
Rest 1:00
Wednesday 11/4
“STRENGTH”
15 Minutes to Complete:
3 x 3 Hang Squat Cleans @ 75%
+
3 x 3 Clean Pull @ 100%
“CONDITIONING”
Teams of 2 – Trade as Needed.
42-30-18
Overhead squats (115/75)
Toes-to-bars
– Rest 5 –
42-30-18
Deadlifts (115/75)
Cal Bike
Thursday 11/5
“STRENGTH”
Every 2:00 x 5 Sets:
5 Push Press
10/5 Plyo Push-Ups
– Rest 3 –
Every 3:00 x 3 Sets:
10 Chin-Ups
10/10 Single Arm Upright Row
5 Strict HSPU
“CONDITIONING”
TFX Qualifier
Friday 11/6
“PRIMER”
5 Rounds for Time:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10s Hollow Hold
-Rest 1-
“CONDITIONING”
TFX Qualifier
Saturday 11/7
“CONDITIONING”
Teams of 2 – Trade as needed
AFAP
600m run
–
40/30 calorie Assault Bike
40 Air Squats
40 DB push press
30/22 Cal Assault Bike
30 Air Squats
30 Alt. DB push press
20/14 Cal Assault Bike
20 Air Squats
20. DB push press
10/7 Cal Assault Bike
10 Air Squats
10 . DB push press
–
600m Run
BOOTCAMP
Monday 11/2
“STRENGTH”
EMOM 12 minutes:
1- 10 x RDL + Row
2- 20 Landmine Windmills
3- 20 Alt. Cossack Squats
“CONDITIONING”
5 Rounds:
Every 3 minutes, perform:
9 Dbl. DB Thrusters
45 Double-Unders / 90 Single Unders
9 Dbl. DB Thrusters
Tuesday 11/3
“CONDITIONING”
24 Minute AMRAP:
60/40 Calorie Bike
30 American Kettlebell Swings
15 Box Jump Overs
7 Hand Release Pushups
“Midline”
Bar Tuck Hold
4 x :15 on/1:00 off
Note: Feet and knees together.
Knees in chest = tight tuck
Wednesday 11/4
“STRENGTH”
E3MOMx5
10 Double DB Bent over row
10/10 Single Arm Upright Row
10 Ring Rows
“CONDITIONING”
Teams of 2 – Trade as needed
For TIme:
3000m Row
200 Walking Lunges
100 Squats
(Time Cap: 25 minutes)
Thursday 11/5
“CONDITIONING”
Complete as many rounds as possible in 20 minutes
10 DB squat cleans
15 DB Push Press
20 Box Jumps
30 / 20 Cal Bike
“Midline”
21-15-9
Sit-Ups
Burpees
Friday 11/6
“CONDITIONING”
For Time
5 minute Accumulated Plank Hold
5 minute Accumulated Left-Side Plank Hold
5 minute Accumulated Right-Side Plank Hold
Every rest, perform:
10/7 cal row
10 Air Squats