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Programming – Week of November 21st, 2022

CrossFit Workouts – Week of November 21st, 2022

Monday
Strength – EMOM x 8
1st Min – 8 Alligator Rolls (4 Each Side)
2nd Min – 40sec Double KB Front Rack Hold

Then…

“Huey”
AMRAP 16
30 Box Jumps (24/20)
30 AbMat Sit Ups
100′ Double KB Front Rack Carry (53/35)



Tuesday
Inversion Skill Work – EMOM x 10
Min. 0, 1, 2: 2 Wall Walks
Min 3-4: 6 Pike Pushups (From the Floor)
Min 5-6: 30sec Inverted Hold*
Min 7, 8, 9: 6 Handstand Push Negatives and/or Strict Handstand Pushups

*Inverted Hold Options — Headstand, handstand, pike hold on box

Then…

“Monkey See, Monkey Do”
AMRAP 4 x 2 Rounds
5 Handstand Pushups
10 American Kettlebell Swings (53/35)

*1min rest after first AMRAP
*Start the second AMRAP over. Do not pick up where you left off



Wednesday
“Pick Your Poison”
EMOM x 15
1st Min – 5 Front Squats (Heavy)
2nd Min – 50 Double Unders
3rd Min – 15 Bodybuilders

*Choose your own adventure with regard to what weight you’re using but make them heavy



Thursday – HAPPY THANKSGIVING!
“Burn the Bird WoD”
For Time
Buy In: 30 Clean & Jerk (135/95)

5min Rest, Then…

5 Rounds
15 Calorie Assault Bike
15 American Kettlebell Swings (53/35)

4min Rest, Then…

4 Rounds
4 Pullups
8 Pushups
16 Air Squats

3min Rest, Then…

3 Rounds
15 Box Jumps
15 Calorie Row

2min Rest, Then…

2 Rounds
20 Wallballs (20/14)
30 AbMat Sit Ups

1min Rest, Then…

Buy Out: 50 Burpees

*Complete this with a partner or solo, if you wish



Friday – Black Friday
“Black Friday WoD”
AMRAP 24
Partner 1 – Complete…
500m Row

Partner 2 – AMRAP of…
18 Plate Slams (45/25)
12 Overhead Plate Lunges
6 Burpees to Plate

*Both partners work at the same time and when partner 1 is done with the row, switch roles
*Then, partner 1 picks up where partner 2 left off



Saturday – Partner WoD
“Ketchup & Mustard”
AMRAP 29
2000m Row
30 Power Snatches (95/65)
200m Farmer’s Carry (53/35)

*Work must be split between partners EVENLY

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