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Programming – Week of November 28th, 2022

CrossFit Workouts – Week of November 28th, 2022

Monday
“Reagan Lee”
7 Rounds for Time (RFT)
2 Single Arm DB Devil’s Press (50/35)
5 Burpee Pullups
21 Air Squats

*17min Cap



Tuesday
For Time
5000m Row



Wednesday
Strength
15min to Build to 1RM Strict Press

Then…

“Two-Faced”
6 Rounds for Time (RFT)
12/10 Calorie Assault Bike
10 Push Press (115/75)

*30sec rest after each round
*13min Cap



Thursday
“Hey, Nice Snatch – On A Bike”
AMRAP 28
1200m Assault Bike
3 Power Snatches*
1200m Assault Bike
3 Squat Snatches*

*Choose your own adventure with regard to your snatching weight
*We have done this before but it was with running



Friday
EMOM x 8 Rounds
Min 1-2: 10 Kip Swings
Min 3-4: 5 Pullup Negatives (2-3sec Negative)
Min 5-6: 4 Kipping Pullups*
Min 7-8: 3 C2B Pullups*

*Jumping, kipping, strict, banded, etc. are all useable variations

Then…

“Naomi”
For Time
10-9-8-7-6-5-4-3-2-1
C2B Pullups
Burpee Box Jump Overs (24/20)

*11min Cap



Saturday – Partner WoD
“Bonnie & Clyde”
For Time
400 Double Unders
200 Wallballs (20/14)
200 Calorie Row
100 Front Squats (135/95)

*35min Cap
*Partition the reps how you choose with your partner as long as it is an even split

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