CrossFit WODs Nov 16 – Nov 22, 2020

Monday November 16, 2020

Deadlift [email protected]

5 Unbroken Rounds of:

8 Barbell Rows
8 Hang Cleans
8 Front Squats
8 Strict Presses
8 Back Squats
8 Good Mornings

Rest as needed between rounds. 20 minute time cap.

Rx: 95/65 w/ no drops.

Tuesday

Snatch 1 EOMOM 10

Helen
3 Rounds for time of:
Run 400m
21 KB Swings
12 Pull ups

Wednesday

Front Squat 5 sets of 3
10-1
Man makers, 50/35
Toes-to-bar
Box Jumps, 24/20

Thursday

2 Rounds of:
Row 1k or Run 800m
15 Burpees over the Rower
20 Single Arm DB Push Presses, 50/35

Rest 4 min

2 Rounds of:
Row 1k or Run 800m (Opposite of first WOD)
20 Alt DB Snatches, 50/35
20 Lunges, 50/35

Friday

Power Clean and Jerk 1 EOMOM 10

AMRAP 12
4 Plate Burpees
8 Plate Squats
25 Double Unders

Rx: 45/25

Saturday

20 Rounds with a partner of:

1 Muscle Up
2 Strict HS Push ups
3 Squat Cleans
4 Push Presses
5 Back Squats
Run 100m

Score – Lightest load on any round.

30 min time cap

Sunday

AMRAP 25

20 Lunges
20 Sit ups
20 Goblet Squats
20 Push ups

Run 200m

Rx: 50/35