CrossFit – Mon, Nov 14 Back Squat (AMRAP – Reps) Backsquat:9×3 @67.5% of Training Max1xME @67.5% of Training Max Training Max=90% of 1 RM *Record max effort reps Metcon (AMRAP – Rounds and Reps) 15 AMRAP:200m Hill SPRINT20 Sandbag Lunges 75/5010 HSPU L1: 1 Abmat Assist. HSPUL2: Box Pike HSPUL3: Seated L-Sit DB Shoulder
CrossFit – Sat, Nov 12 Saturday Community WOD Open to the Public (Time) 10 Rounds For Time: Odd Minutes: 3 Hang Power Snatch 6 Bar Facing Burpees 9 Wall Balls Even Minutes: 3 Hang Power Cleans 6 Bar Facing Burpees 9 Med Ball Cleans RX – 95/65 RX+ 135/95
CrossFit – Fri, Nov 11 Small (Time) 3 Rounds For Time 1,000 meter Row 50 Burpees 50 Box Jumps (24/20 in) 800 meter Run In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009 https://www.wodconnect.com/workouts/small
CrossFit – Thu, Nov 10 Clean and Jerk Complex (Weight) 5 Sets of the following Clean & JerkComplex @60% of 1RM: 2 Power Cleans+1 Low-Hang C&J+1 High-Hang C&J+1 BTN Split Jerk -Then- 1x Max Effort Unbroken C&J@60% (These may be power or squat) *record complex weight in Wodify and ME unbroken reps in comments Metcon (Time) For
CrossFit – Wed, Nov 9 Deadlift (Weight) Deadlift:9×5 @60% of Training Max1x Max Effort @60% of Training Max *record 9×5 weight in Wodify and ME reps in comments Metcon (AMRAP – Rounds and Reps) 18 AMRAP:Run 200m20 Rotational Swings w/SB (R)20 SB Step-ups20 Rotational Swings w/SB (L) Men: 75Women:45
