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Programming – Week of November 14th, 2022

CrossFit Workouts – Week of November 14th, 2022

Monday
“Moon Boy”
EMOM x 8min
20 Double Unders + 1 Power Clean

*Rest 1min and repeat the 8min EMOM
*you choose the weight, today. Your goal is to make it heavy and to increase when it makes sense



Tuesday
Strength – E90sec x 6 Rounds
3 Strict Presses (Building in Weight)

Then…

“Karen”
For Time
150 Wallballs (20/14)

*12min Cap



Wednesday
Pull Progressions – EMOM x 8min
Min 1-2: 10 Kip Swings
Min 3-4: 5 Pull Up Negatives (2-3sec Negative)
Min 5-6: 4 Kipping Pull Ups*
Min 7-8: 3 Chest to Bar Pull Ups*

*Banded strict, banded kipping, jumping, etc. are available to you

Then…

“Amanda-ish”
9-7-5 For Time
Chest to Bar Pull Ups
Squat Snatches (135/95)

*Complete 15/12 calories on the Assault Bike after each round
*12min Cap



Thursday
“Hangman”
For Time
30 Toes to Bar
400m Run
21 Deadlifts (225/155)
800 Run
21 Deadlifts (Same Weight)
400m Run
30 Toes to Bar

*21min Cap
*Assault Bike: 1200m/2400m
*C2 Rower: 500m/1000m



Friday
“Johnny Bravo”
5 Rounds for Quality
4 Ring Dips
8ea Single Arm DB Floor Press (Challenging)
12ea Single Arm DB Hang Power Clean & Press (Challenging)

*It might be November but you’re going to want to wear a tank top everywhere you go after today’s pump sesh!



Saturday – Partner WoD
“Rob & Big”
AMRAP 32 w/ Partner
1000m Row
20 Toes to Bar
30 Bar Facing Burpees
40 Push Press (95/65)

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