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Programming – Week of November 7th, 2022

CrossFit Workouts – Week of November 7th, 2022

Monday
“Messi”
AMRAP 10
10 Single DB Box Step Overs (50/35 on 24/20)
10 Box Jump Overs (24/20)
10 Alternating DB Snatches (50/35)

*You pick how you hold the DB in the step overs so long as it doesn’t rest on your leg when you step over

Then…

Successories for Quality – EMOM x5
40sec of Pushup Drags / 20sec Rest



Tuesday
“Rugrat”
AMRAP 30
1200m Run
5 Wall Walks
50 AbMat Sit Ups

*If weather does not allow running, perform a 1500m row or 3200m Assault Bike



Wednesday
Strength – E90sec x 6 Rounds
5 Strict Press (Building in Weight)

Then…

“Pressed For Time”
AMRAP 9
5 Push Press (115/75)
10 Push Jerk
15 Bar Facing Burpees



Thursday
Strength – E2:30 x 8 Rounds
2 Power Cleans + 3 Front Squats*

*As soon as you finish each complex, hold onto the bar in the front rack for 30sec



Friday
“Rousey Girl 2.0”
AMRAP 25
11 Handstand Pushups
11 Toes to Bar
17 Burpee Pullups



Saturday – Partner WoD
“Shaggy & Scooby”
30 Rounds for Time (RFT)
5/4 Calorie Assault Bike
5 Wallballs (20/14)
5 Kettlebell Sumo Deadlift High Pull (53/35)

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