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)
