Month: November 2023

Strength: 5 x 5 back squat 50%  -deload week! Teams of 2: 18 minutes (3 minutes each station) 1. Deadlift 115/25 2. Wallballs 14/20 3. Rope climbs 4. Abmat sit ups with medball toss 5. Hand release push ups 6. Russian KB swings 53/70  

Oly Strength: 5X5 Power Snatch @ 50% do not add weight. This is DE-LOAD WEEK AMRAP: 20 MINUTES 100M Farmers carry with 2 plate weights 25/45 10 Handstand push ups 10 One Arm KB Snatch (5 each arm) 100m run

This is de-load week Strength: back squat 5×5 @ 50% of 1RM Wod: 5RFT 400m run/500m row

Skill: Peg board & rock climbing Wod: For time: 400m run 30 OHS 65/95 300m run 30 Burpee box jumps 20/24 200m run 30KB gobblet squat cleans 35/53 100m run *25 minute cap

OLY Strength: 22 Minutes to complete a 1RM Clean and Jerk WOD: Every 3 Minutes for 15 minutes (5 rounds) Minute 1: 1 Strict Muscle up + 1 Kipping Muscle up (try to string the two) Minute 2: 10 alt pistols Minute 3: 14 DB snatch (7 each arm) *pick your weight

Oly Strength: 22 Minutes to complete a 1RM Snatch Wod: Fran 21-15-9 Thrusters 65/95 Pull Ups Or &#! Fran 21-15-9 Thrusters 75/105 Chest To Bar *15 Minute Cap

 “HAMMER TIME” Teams of 2, Complete in any Order For Time:  50 Hammer Slams (Total)  800M Relay Run With Hammer (Relay Can be Partitioned into Any Distance the Team Choses As Long as Each Team Member Completes 400M) 40 GHD Sit Ups with Hammer Held at the Chest, not at the Waist and Need only to go to…

THE CROSSFIT TOTAL 1RM Back Squat 1RM Strict Press 1RM Deadlift *50 Minute Cap

WOD: LYNN  5RFT FOR MAX REPS  *Body Weight Bench Press  *Pull Ups **IF YOU RE-RACK THE BAR ON THE BENCH PRESS, THE SET IS DONE** **IF YOU COME OFF THE BAR ON THE PULL UPS, THE SET IS DONE**  ***50 MINUTE CAP

STRENGTH: DEADLIFT 2X1 + 5LBS  WOD: 4RFT  *100M Farmers Carry KB/DB 35/53  *10 Hang Power Snatch 65/95  *10 Ring Rows (Feet Elevated on Box)