25.11.16
4 X Max
Weighted Dips
Scaled/bend/box
4 X 1-5 reps Box Dips with eccentric
10′ AMRAP
10 Burpees
10 Hang Power Snatch 40/30
10 Burpees
10 Thrusters 40/30
WOD 24.11.16
Push Press
8 RM
For Time
50 Shoulder to Overhead 50/40
40 Box Jumps 30/24
30 American Kettlebell Swings 24/16
WOD 23.11.16
Back Squat
8 RM
5 x Max
Muscle Ups
Scaled/Band/Jump
5 x Max of Strict Pullups and Dips
10 AMRAP
5 Sumodeadlift Highpull 40/30
10 Double Unders
WOD 22.11.16
Clean + Front Squat + Jerk
1 RM
For Time
5,3,1
85% of Todays Max
Clean and Jerk
25 Burpees
Between Rounds
WOD 21.11.16
Snatch + 2 OHS
1 RM
For Time
40 Snatches 40/30
40 Lunges w/ KB 24/16
40 Toes to Bar
WOD 19.11.16
4 x Max Deficit Handstand Pushups
Scaled 4 x 1-5 reps Box HSPU or Wall Walks
CrossFit Open 11.4
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats
10 Muscle-Ups
WOD 18.11.16
In partners,
Every minute for 10 rounds:
10 Power cleans *5 each
Start at 40/30 and ascend in weight.
AMRAP 10, in partners:
10 Power clean at 80% of final weight
20 Toes to bar
30 Push ups
Partition as desired.
WOD 17.11.16
Strict Chin Up
3×10
3 Rounds
12 DB Snatches
30 Air Squat
15 Push ups
WOD 16.11.16
Deadlift
2-2-2-2
For time, with a partner, relay through each movement:
50 Double unders
25 Double KB or DB front rack lunge
40 Double unders
20 Lunges
30 Double unders
15 Lunges
20 Double unders
10 Lunges
10 Double unders
5 Lunges
While your partner goes, hold a static plank.
WOD 15.11.16
AMRAP 6
30 Burpees
Remainder of time
20 KB swings 24/16
20 Wall balls
Overhead Squat
3×5, Ascending
Snatch Balance
3×3, Ascending
Hang Squat
3×1, Ascending
