WODs for Week 11/18

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

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