Monday 11/18
A) every 2:00 for 5 sets
PAUSE FRONT SQUAT
5 X 2
*0:03 pause in bottom
*Build load across 5 sets
b) 15:00 PARTNER AMRAP
4 ROPE CLIMBS
20 FRONT SQUATS (135/95)
40/30 CALORIE AIRDYNE
*split reps as needed
Metcon Mania
Complete as many rounds as possible in 25 mins of: 200 Meter Run, m 15 Dumbbell Hammer Curl-to-Shoulder Press, 35/20 lbs 10 Burpee Pull-ups
Barbell Club
2 Snatch Pulls + Snatch 2-2-2-2-2-2
Pause Front Squat 4×5
Tuesday 11/19
“DT”
5 ROUNDS FOR TIME
12 DEADLIFTS (155/105)
9 HANG POWER CLEANS
6 PUSH JERKS
Metcon Mania
Complete as many rounds as possible in 15 mins of: 20/15 Assault Bike Calories 30 Knee Tucks 20 Dumbbell Renegade Rows 30 Hollow Rocks
Barbell Club
Skill Day Clean / Power Clean 1-1-1-1-1-1-1-1-1-1
Hang Clean 3×6 at 70% 1RM
Wednesday 11/20
8:00 AMRAP
15 CALORIE ROW
15 LATERAL BURPEES
- 2:00 Rest –
8:00 AMRAP
15 CALORIE AIRDYNE
30 DOUBLE-UNDERS - 2:00 Rest –
10:00 AMRAP
800M RUN
AMRAP IN TIME REMAINING
10 BOX JUMPS (24″”/20″”)
10 PUSH-UPS
Metcon Mania
5 rounds for time of: 20 Double Dumbbell Single Leg Deadlifts 15 Wall Balls 200 Meter Run
Barbell Club
3 Position Snatch 1-1-1-1-1-1-1
Box Jump : Max Height
Thursday 11/21
WEEK 7 – “CrossFit Total” Retest
For max total load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift
3-5 attempts at each lift in a 10-minute window.
30 minutes total
Metcon Mania
For time: 2 rounds of: 40/30 Assault Bike Calories 15 men Maker — then — 2 rounds of: 100 Double Unders 30 Ring Rows Plank Hold, 1 min — then — 2 rounds of: 100 Mountain Climbers 15 Push-ups Superman Hold, 30 secs
Barbell Club
Skill Day: Snatch / Power Snatch 1-1-1-1-1-1-1-1-1-1
Back Squat : 5 Rep Max
Friday 11/22
12:00 AMRAP
5 SQUAT SNATCH (95/65)
10 WALL BALLS
15 SIT-UPS
Metcon Mania
Complete as many rounds as possible in 30 mins of: Row 1000/800m 60 Strict Press, 45/35 lbs Bike, 2/1.5 mi 40 Burpees
Saturday 11/23
40-30-20-10 REPS FOR TIME (w/ PARTNER)
DB BOX STEP-OVERS (50/35 @ 24″/20″)
C2B PULL-UPS
BURPEE BOX JUMPS (24″/20″)
*one partner working at a time, split reps as needed
Sunday 11/24
Sunday 11/24
8:30am Barbell Club
8:30am Rowing Club
9:30am Barbell Club
Barbell Club
Clean & Jerk : 2 Rep Max
Power Snatch : 2 Rep Max
CrossFit Miramont Weekly Workouts 