CROSSFIT

Monday 11/23

“STRENGTH”

EMOM 10 Minutes:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Split Jerk

– Rest 3:00 –

“CONDITIONING”

Open 15.1,1A

Two Parts in 15 minutes:

(15.1) AMRAP in 9 minutes
15 Toes-to-Bars
10 Deadlifts (115/75 lb)
5 Snatches (115/75 lb)

Then (“15.1A”), from 9:00-15:00
1-Rep-Max Clean-and-Jerk

Tuesday 11/24

“CONDITIONING”

Five 3-minute AMRAPs in 15 minutes:
300/250m Row
10 Burpees over rower
Max Box Step-ups

– Rest 5 –

Five 3-minute AMRAPs in 15 minutes
60 Double Unders
10 Burpee Plate G2O (45/35 lbs.)
Max 60ft OH Walking Lunge

Wednesday 11/25

“GYMNASTICS”

EMOMx9
1- 2-4 Bar Muscle Up
2- :30 Handstand Hold
3- 10 Pistols

“CONDITIONING”

For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (225/155 lb)
Handstand Push-ups
– Immediately into…
1-2-3-4-5-6-7-8-9-10 reps of:
Power Clean (155/105 lb)
Push Presses (155/105 lb)

(Time Cap: 22 minutes)

Friday 11/27

“CONDITIONING”

For Time:

RUN 1 Mile

3 Rounds:
32 KBS – (55/35 lbs.)
32 Box Jump Overs (20/16″)
32 Burpees Over a KB

RUN 1 Mile

Saturday 11/28

“CONDITIONING”

Teams of 2 – Trade every 30 seconds.

AMRAP 29 minutes:
Minute 1: Wall Ball Shots (20/14 lb)
Minute 2: Burpee Broad Jumps
Minute 3: Bike (Calories)
Minute 4: Push Presses (75/55 lb)
Minute 5: Row (calories)
Minute 6: Rest
..start back at 1

BOOTCAMP

Monday 11/23

“CONDITIONING”
3 Rounds:
30 Kettlebell Swings
30/25 Cal. Row
30 KB SDHP
30/25 Cal. Bike
30 KB Goblet Squats
30 Box Jumps

Tuesday 11/24

“CONDITIONING”

Five 3-minute AMRAPs in 15 minutes
750/600m Bike
10 Burpees
Max Rep Lunges

– Rest 5 –

Five 3-minute AMRAPs in 15 minutes
75 Single Unders
10 Plate G2O
Max 60ft OH Plate Carry

Wednesday 11/25

“STRENGTH”

5 Sets:
10 Banded Squats
10 Banded Good Mornings
10 Banded Bent Over Rows
10 Banded Pull Aparts
Rest 1:00

“CONDITIONING”

Every 5min for 25 min
400/300m row
15 Double DB Hang Power Clean

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WODS 2/26/24

Monday 2/26 “CONDITIONING” EMOM 32 minutes: Min 1: 12 DB Box Step-overs (53’s/35’s) Min 2: 10 TTB Min 3: 15/12

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WODS 2/19/24

Monday 2/19 “STRENGTH/SKILLS” EMOM 9 Min 1: 6-9 Strict Pull-ups Min 2: Double-under/Crossover Practice Min 3: 5 Strict TTB “CONDITIONING”

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WODS 2/12/24

Monday 2/12 “STRENGTH” EMOM 10 Min 1: 3 Front Squats (65-75% 1rm) Min 2: 8-10 Bent Over Row “CONDITIONING” AMRAP

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WODS 2/5/24

Monday 2/5 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 Snatch Deadlift 1 Hang Power Snatch 1 Hang Squat

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WODS 1/29/24

Monday 1/29 “CONDITIONING” 10 x 1-minute Rounds of: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B

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WODS 1/22/24

Monday 1/22 “STRENGTH” In 10 minutes, build to a heavy: 3-Rep Push Jerk “CONDITIONING” Open WOD 14.5 / 16.5 For

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