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
