CrossFit Workouts – Week of November 27th, 2023



Monday
Strength – Pullup Work

-then-

“Thunderstruck”
7 Rounds for Time (RFT)
10 Hand Release Pushups
10 DB Snatches (50/35)
10 Toes thru Rings
10 Wall Balls (20/14)



Tuesday
Strength – E2MOM x 5 Rounds
3 Deadlifts @ 80% of 1RM

-then-

“Pour Some Sugar on Me”
5 Sets ( 1 Set Every 2:30)
8 x 50′ Shuttle Runs
12 Front Squats (135/95)



Wednesday
Strength – Build to Heavy Complex
2 Snatch Push Press + 1 Overhead Squat

-then-

“Livin’ on a Prayer”
AMRAP 6
8/7 Calorie Assault Bike
2-4-6-8-etc. Burpee Box Jump Overs (24/20)

-4min rest-

AMRAP 6
6 Burpee Box Jump Overs (24/20)
2-4-6-8-etc. Calorie Assault Bike



Thursday
Strength – Pullup Work

-then-

“Smells Like Teen Spirit”
3 Rounds for Time (RFT)
30/24 Calorie Row
30 American Swings (24/16)



Friday
Strength – E2MOM x 5 Sets
5 Deadlifts + 3 Hang Power Cleans + 1 Jerk

-then-

“I Love Rock ‘n Roll”
For Time
150 Double Unders
50 Handstand Pushups
100 Double Unders
10 Wall Walks
50 Double Unders


Saturday – Partner WoD
“Walk This Way”
7 Sets (Each) For Time
300/250m Row
5 Squat Snatches (135/95)

* This WoD is I go, you go FULL ROUNDS

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