CROSSFIT

Monday 11/9

Every 2:00 x 5 Sets:
3 Push Jerks
3 Tall Box Jumps

– Rest 3 –

Every 3:00 x 3 Sets:
10 Floor Press
10 Renegade Rows
:20 Chin over bar hold

“CONDITIONING”

TFX 21.5

For Time
3 Rounds:
15 Toes to Bar
10 Deadlifts
15 Bar Facing Burpee

Time Cap: 8 Minutes

Pro -285/185
Int – 255/155
Comm – 205/145

Tuesday 11/10

15 minutes to complete
2 x 3 @ 80% + 2 x 2 @ 85% Hang Squat Cleans
and
3X3 Clean Pull @110%

“CONDITIONING”

“TNT”
For Time:
30 Snatches (95/65)
30 Clean and Jerks (95/65)
30 Thrusters (95/65)

Wednesday 11/11

“PRIMER”

AMRAP 9
15 Alt Paraleltte Leg Lifts
3-5 Tempo Pull-Ups (3s lower)
15/10 Cal Bike

“CONDITIONING”

Teams of 2 – Trade Moves
8 Rounds For Time:
50 Double-Unders
24 Front Rack Lunges 75/55
26/21 Cal Bike

Thursday 11/12

“PRIMER”

3 x Max Effort Reps
Push-ups
REST 1:00
V-Ups
REST 1:00

“CONDITIONING”

For Time:
10-9-8-7-6-5-4-3-2-1
Burpees
Kettlebell Thrusters (55/35)
Burpees
Kettlebell Sumo Deadlift High-Pulls
Burpees
Kettlebell Swings

Use one kettlebell. For the Thrusters hold the kettlebell in a goblet position and finish with the kettlebell and both arms overhead.

(Time Cap: 30 minutes)

Friday 11/13

“STRENGTH”

Every 3:00 x 4 Sets:
2 Front Squats
3 Back Squats
115% Last Week

– Rest 3 –

Every 3:00 x 3 Sets:
6/6 Lateral Goblet Squats
6/6 Single-Leg RDL
20 Reverse Lunge Steps

“CONDITIONING”

OPEN 15.4

AMRAP in 8 minutes
3 Handstand Push-Ups
3 Cleans (185/125 lb)
6 Handstand Push-Ups
3 Cleans (185/125 lb)
9 Handstand Push-Ups
3 Cleans (185/125 lb)
12 Handstand Push-Ups
6 Cleans (185/125 lb)
15 Handstand Push-Ups
6 Cleans (185/125 lb)
18 Handstand Push-Ups
6 Cleans (185/125 lb)
21 Handstand Push-Ups
9 Cleans (185/125 lb)
Etc., following the same pattern until the time is up

Saturday 11/14

“CONDITIONING”

Teams of 2 – Trade rounds

Every 2:00 x 10 Sets:
200m Run
Max Front Squats (95/65)

BOOTCAMP

Monday 11/9

“STRENGTH”

Every 3:00 x 5 Sets:
6/6 Lateral Goblet Squats
6/6 Split Stance RDL
20 Goblet Reverse Lunge Steps

“CONDITIONING”

For Time:
1750/1500m Row
50 DB Thrusters
50 HR Push-ups
50 Squats

(Time Cap: 20 minutes)

Tuesday 11/10

“CONDITIONING”

AMRAP 20 Minutes:
Every 2 minutes, perform AMRAP of:
10/10 Single-Arm thrusters
Max Weighted Step-Ups

Wednesday 11/11

“STRENGTH”

Every 2:00 x 7 Sets:
10 DB Floor Press
10 Bent Over DB Rows

“CONDITIONING”

7 Rounds for Time:
Row 250 meters
20 Sit-ups

Thursday 11/12

“CONDITIONING”

For Time
3 Rounds of:
20 Mountain Climbers
10 Jumping Squats
10 Burpees
50 Jumping Jacks

Directly into, 2 Rounds of:
20 Mountain Climbers
15 Jumping Squats
15 Burpees
50 Jumping Jacks

Finally, 1 Round of:
20 Mountain Climbers
20 Jumping Squats
20 Burpees
50 Jumping Jacks

Friday 11/13

EMOM 10 Minutes:
Odd: 15/10 Cal Row
Even: 15/10 Cal bike

Rest 5:00

EMOM 10 Minutes:
Odd: 20 PLate Lunge Steps
Even: 20 Plate OH Presses

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WODS 11/9

CROSSFIT Monday 11/9 Every 2:00 x 5 Sets: 3 Push Jerks 3 Tall Box Jumps – Rest 3 – Every

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WODS 11/2

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CROSSFIT Monday 10/26 In 12 Minutes: 10-6-4-10 Bench Press “CONDITIONING” “Gold” 100 Rounds for Time: 1 Power Clean (145/95) 1

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WODS 10/19

CROSSFIT Monday 10/19 “STRENGTH” Every 2:00 x 5 Sets: 5 Hang Power Cleans – Rest 3:00 – Every 3:00 x

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