CrossFit – Mon, Nov 7 Back Squat (Weight) Back Squat:9×5 @60% of Training Max1xMax Effort @60% of Training Max Training Max=90% of 1 RM *record 9×5 weight in Wodify and and ME number of reps in comments Metcon (Time) 3 RFT:50 Double-unders50 ft. OH Walking Lunges (DBL DB 35/25)25 T2B L1: K2E (These need to
CrossFit – Sat, Nov 5 Saturday Community Partner WOD (3 Rounds for reps) Teams of 2 For Time: Cash in 50 HRPU’s Then 3 Rds 20 Synchro Alt Dumbbell Snatches@35/25 200 M Run 20 Synchro Alt Dumbbell Thrusters 200 M Run 20 Synchro Alt Front Rack Dumbbell Lunges *rest 1:00 min* Cash out 50 HRPU’s
CrossFit – Fri, Nov 4 EOD 133 (Time) For Time (with a Partner) 65 Front Squats (135/95 lb) 65 Kettlebell Swings (72/54 lb) 16 Partner Over Burpees 400 meter Run 65 Hang Power Cleans (135/95 lb) 65 Single Arm Kettlebell Presses (54/34 lb) 16 Partner Over Burpees 400 meter Run 65 Chest to Bar Pull-Ups
CrossFit – Thu, Nov 3 1 Rep Max Clean and Jerk (Weight) 20:00 to establish a 1RM Clean and Jerk Metcon (Time) For Time in Descending Ladder 10-1: 10 Sandbag Cleans 75/4510 SB Alternating Step-ups 24″ across10 SB Push Press200m SB Run The next round will be 9 for the rep scheme.You will continue to
CrossFit – Wed, Nov 2 Overhead Squat 20 minutes to establish: 3 RM OHS Metcon (Time) For Time: 800m Run30 Ring Muscle-ups800m Run Timecap: 20 minutes L1: Jumping RMU w/DipL2: 30 Pull-ups+30 Ring Dips
