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
CrossFit – Tue, Nov 8 Snatch Complex (Weight) 5 Sets of the followingSnatch Complex @60% of 1 RM: 2 Power Snatch+1 Low-Hang (just below the knee) Snatch+1 High-Hang Snatch+1 Drop Snatch -Then- 1xME UB Snatches@60% (These may be poweror squat) *record complex weight in Wodify Metcon (AMRAP – Reps) 4 Rounds of: 2:00 to complete
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
