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Monday, November 18th

CrossFit

STRENGTH:

Back Squats

On the 2:00 x 6 Sets:

On the 0:00... 3 Reps @ 77%

On the 2:00... 1 Rep @ 87%

On the 4:00... 3 Reps @ 80%

On the 6:00... 1 Rep @ 90%

On the 8:00... 3 Reps @ 83%

On the 10:00... 1 Rep @ 93%


WOD:

AMRAP in 12:00

10 Burpees

15 KBS Swings 55/35

20 Double Unders


SweatFest

For Time:

Row 1,000m

10 Pull Ups

20 Burpees

30 Air Squats

40 Sit Ups

50 DU/100 Single Unders

40 Sit Ups

30 Air Squats

20 Burpees

10 Pull Ups

Row 1,000m

* Add weight to Air Squats and Sit Ups as needed


CrossFit For Sport


STRENGTH:

In 20:00 build to a heavy single:

Deadlift


WOD:

On the 0:00:

In a 4:00 Window...

Buy-In: 20 Calorie Row

Time Remaining, AMrAP:

12 Deadlifts 

8 Box Jump Overs


Rest 3:00


On the 7:00:

In a 4:00 Window...

Buy-In: 15 Calorie Row

Time Remaining, AMrAP:

8 Deadlifts 

8 Box Jump Overs


Rest 3:00


On the 14:00:

In a 4:00 Window...

Buy-In: 10 Calorie Row

Time Remaining, AMrAP:

4 Deadlifts

8 Box Jump Overs


Box - 12”-20”


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