CrossFit Workouts – Week of November 13th, 2023



Monday
Strength – Build to Heavy Snatch Complex
3 Snatch Grip Push Press + 1 Overhead Squat

-then-

“Ted Lasso”
AMRAP 6 x 2 Sets
3x50ft Shuttle Runs
10 Pullups
3x50ft Shuttle Runs
10 V-Ups



Tuesday
“Roy Kent + Jamie Tartt”
5 Sets Each For Time
12/10 Calorie Assault Bike
4 Wall Walks
12/10 Calorie Assault Bike
-rest 1:1 between sets-

See you here for Bring a Friend Day!!!



Wednesday
Strength – Clean Complex
4 Sets of
2 x (1 Power Clean + 1 Hang Power Clean + 1 Push Jerk)

-then-

“Be a Goldfish”
21-15-9 For Time
Back Squat (135/95)
Bar Facing Burpees

*75 double unders after each round



Thursday
Strength – Deadlifts
E2MOM x 5 Sets of 5 Deadlifts @ 70% of 1RM

-then-

“Coach Beard”
At 0:00 and 8:00
AMRAP 3
30/24 Calorie Row
ME Bench Press (115/80)
-1min rest-

At 4:00 and 12:00
AMRAP 3
30/24 Calorie Row
ME Pushups
-1min rest-



Friday
Open WoD 17.2″
AMRAP 12
2 Rounds of:
50ft DB Walking Lunges (50s/35s)
16 Toes to Bar
8 DB Power Cleans (50s/35s)

Then, 2 Rounds of:
50ft DB Walking Lunges (50s/35s)
16 Bar Muscle Ups
8 DB Power Cleans (50s/35s)


Saturday
“AFC Richmond”
EMOM x 24min
Min 1: 6 Overhead Squats (155/105)
Min 2: 25ft Handstand Walk
Min 3: 10 Strict Pullups OR 2 Rope Climbs (15′)

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