Month: November 2018

Skill Work: Weighted Step-ups Tabata box step ups with 24/16 kg weight Weightlifting: Power Clean E2MOM 14 Mins 3 P.C @ 80% alt w/ rope climb/Bar Muscle Up WOD: AMRAP in 13 Minutes 9 Toe-to-bar 12 over head squats 95/65 15 Box Jump 24/20

Skill Work: Handstand Push-ups EMOM 6 mins straight set of Handstand Push-ups Weightlifting: Push Press + Push Jerk + Split Jerk E2MOM 14 Mins 1 push press + 1 push jerk + 2 split jerks at 90% of your max push press WOD: 5 Rounds For Time -CAP 21 Minutes 21 russian Kettlebell swings 32/24…

Skill Work: Tabata Chest-To-Bar Pull-ups Weightlifting: Back Squat + Front Squat Complex E2MOM 12 Mins 2 Front Squat plus 3 Back Squat @ 93% Max Front Squat. This complex is a combination of both back squats and front squats all from the rack based on a percentage of your 1 RM Front Squat! DO FRONT…

Skill Work: Muscle-ups EMOM 6 minutes straight set of muscle ups Weightlifting: Snatch Grip Deadlift E2MOM 14 Minutes 3 snatch grip deadlifts plus 1 snatch high pull at 95% of max snatch WOD: Crossfit Open 14.5 plus Burpees For time* 27-21-15-9 Row for Calories Thrusters 95/65 Lateral Burpee over bar This workout is going to…

Skill Work: Pistols (Tabata Pistols) Use this opportunity to work on pistol progressions or technique if you are already doing them! Weightlifting: Hang Squat Clean + Thruster E2MOM 14 Mins 1 hang squat clean from the knee into two thrusters at 85% of Max Thruster Hang Squat Clean from the knee straight into a thruster,…

Skill Work: Banded Strict Pull Ups EMOM 6 Minutes of MAX banded strict pull ups. Choose a Band that you can use, both men and female do as many reps WITH bands Weightlifting: Romanian Deadlift E2MOM 12 Minutes of 5 Romanian Deadlifts at 65% of max Deadlift alternate with 2 Bar Muscle ups OR 1…

Plyometric Accessory: Box Jumps Tabata Burpee Box Jumps Weightlifting: Push Press + Push Jerk + Split Jerk E2MOM 14 Mins 1 Push Press + 2 Push Jerk + 2 Split Jerk @ 90% Max Push Press. This complex involving Push Press + Push Jerk + Split Jerk based on percentage of your push press WOD:…

Skill Work: Tabata Plank/Russian Twists Alternating Weightlifting: Back Squat + Front Squat Complex E2MOM 14 Mins 4 B.S + 2 F.S @ 85%-90% OF MAX Front Squat. This complex is a combination of both back squats and front squats all from the rack based on a percentage of your 1 RM Front Squat! WOD: For…

Skill Work: Weighted Pull-ups EMOM 6 Mins 4 weighted pull ups Weightlifting: Snatch Grip Deadlift E2MOM 14 Mins 3 snatch grip deadlifts plus 1 snatch high pull at 90% of max snatch WOD: You have the option today of doing EITHER WOD A or WOD B WOD A: CrossFit Games Open 11.5 20-Minute AMRAP of:…

Capacity: 1-Mile Run for Time Max Effort 1-Mile Run Weightlifting: Power Snatch + Hang Squat Snatch E2MOM 12 Minutes 3 Power Snatch plus 1 Hang Squat Snatch 65% of 1 rep max. Complex involves the combination of power snatch and hang squat snatch. WOD: CrossFit Games Open 11.4 10-Minute AMRAP of: 60 Bar-Facing Burpees 30…