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