CrossFit WOD, November 7, 2019

Thursday

Warm-up
Warm-up
2 Minutes Cardio, then:

3 Rounds (PVC -> PVC -> Bar)
5 Sn. Grip BTN Push Press
5 Sn. Grip BTN Push Jerk
5 OHS
Power Sn. + Full Snatch From Hip
Power Sn. + Full Snatch From Knees
Power Sn. + Full Snatch From Floor

Strength
snatch pull + snatch (20 Minutes to build.)

Metcon
Metcon (Time)
With a partner, switching off as desired:

10 Rounds for time:
5 Synchro Burpees
5 Hang Power Snatch (95/63)
20 Mountain Climbers (Count Rights Only)

CrossFit WOD, November 6, 2019

Wednesday

Warm-up
Warm-up
6 Minute AMRAP

40 Single Unders
8 Ring Rows
8 Good Mornings
:10 Calf Stretch per side
:30 Pigeon per side

Workout
Metcon (Time)
1000m Row

3 Rounds of:
10 Burpee Pull Ups
20 Box Jump Overs
40 Double Unders

1000m Row

Finisher
Metcon
3 Rounds of
15 Bent Over Rows (Supinated Grip)
15 Strict Press

Use empty bar.

CrossFit WOD, November 5, 2019

Tuesday

Warm-up
Warm-up
3 Rounds of
12 Plank Shoulder Taps
6 Up Downs
3 Walk Outs
1 Minute Bike/Row/Ski

Strength
Metcon
3 Rounds for Quality, not Time:

5-10 Dips or Muscle Ups
10-20 Butterfly or GHD Sit Ups
30-50 Double Unders

Metcon
Metcon (Time)
22-18-14-10-6

Alt. DB Snatch [50/35](40/25)
Overhead Step Back Lunges

CrossFit WOD, November 4, 2019

Tuesday

Warm-up
Warm-up
Foam Roll During Intro!

2 ROUNDS
5 Tempo Air Squats (3311)
5 Tempo Back Squats (empty bar- 3311)
:20 Hollow Hold
:20 Superman Hold
:15-:20 Active Hollow Bar Hang
8/8 Plate OH Split Squats

Into…

2 ROUNDS
5 Back Squats
5 Front Squats
10 Kipping Knees to Chest

Strength
Back Squat (1×5)
ON A 15:00 RUNNING CLOCK…
Establish Moderate-Heavy 5-Rep Back Squat*

*Not a 5RM test! Move well for all 5-Reps. Take :01 pause between each rep at the top.

Workout
Metcon (Time)
3 ROUNDS FOR TIME
15 Front Squats [135/95]|(95/65)
20 Toes 2 Bar

-9:00 Hard Cap-

Optional Cool Down
Warm-up
FOR RECOVERY
2:30 Roll L-Side IT Band & Quad
2:30 Roll R-Side IT Band & Quad

CrossFit WOD, November 3, 2019

Sunday

Warm-up
Warm-up
2-3 minutes of light Rowing or Biking.

then…

3 ROUNDS
25’ Bear Crawl
25’ Frog Jumps (Jumping Air Squat)
25’ Broad Jumps
25’ Burpee Broad Jumps

Strength
Metcon (Weight)
ON A 13:00 RUNNING CLOCK…
Build to a "Heavy" Set of the Following Complex:

1 Deadlift
1 Hang Power Clean (Tall)
1 Hang Power Clean (Mid-Thigh)

Workout
Metcon (Time)
6 ROUNDS FOR TIME
10/8 Cal Row
10 Hand Release Push-Ups
8 Hang Power Cleans (135/95)|(95/65)

-13:00 Time Cap-

CrossFit WOD, November 2, 2019

Saturday

Warm-up
Warm-up
Mini Triathlon Warm-Up just to get everyone moving and the heart rate up!

2:00 Run
2:00 Bike
2:00 Row

Then move into Teaching Warm-up!

Workout
Metcon (5 Rounds for reps)
"TABATA"

8 SETS EACH, :20 ON / :10 OFF

TABATA 1 – Plate Ground to Overhead (45/35)|(25/15)
TABATA 2 – Alt. V-Up
TABATA 3 – Plate OH Lunge (45/35)|(25/15)
TABATA 4 – Box Jump (20/16)
TABATA 5 – Cal. Bike

-Rest 1:00 b/t Each Full Tabata-

Finisher
Warm-up
ALTERNATING TABATA
T1 – Banded Tricep Pull-Down
T2 – Double DB Curl (light)

*8 Sets Each, Alternating Movements.