CrossFit  Löwe WODs

Nov 18, 2019

Monday CrossFit WOD

Pump and Run:

For time:

Max Bench Press, 0.75x bodyweight

Run, 5 km

*Each lift reduces your 5-kilometer run time by 30 seconds. 30 reps max

Nov 19, 2019

Tuesday CrossFit WOD

Every 2 mins for 8 mins, alternating between:

3 Front Squats, 75% 1RM

3 Front Squats, 80% 1RM

3 Front Squats, 85% 1RM

3 Front Squats, 90% 1RM

11 rounds for time of:

3 Muscle-ups

5 Squat Cleans, 185/115 lbs

1 Rope Climb

Nov 20, 2019

Wednesday CrossFit WOD

Every 1:30 for 12 mins: Squat Snatch

2 Squat Snatches, 80% 1RM

J.T.

21-15-9 reps, for time of:

Handstand Push-up

Ring Dip

Push-up

Nov 21, 2019

Thursday CrossFit WOD

Partner, For time:

30 Overhead Squats, 135/85 lbs

30 Squat Snatches, 155/95 lbs

30 Thrusters, 185/115 lbs

30 Clean & Jerks, 225/135 lbs

30 Deadlifts, 315/225 lbs

Nov 22, 2019

Friday CrossFit WOD

Partner, In 30 mins do:

Run, 1 mi

then in the remaining time, AMRAP of:

Wall Ball, 20/14 lbs

*Partner run together, then take turns Wall Balling.

Nov 23, 2019

Saturday CrossFit Partner WOD

Partner:

20 rounds for time of:

10 Power Cleans, 135/95 lbs

10/8 Echo Bike Calories

*Alternate Rounds 

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