CrossFit WODs
Strength and Conditioning
Nov 17
3 Hang Cleans, build load
Every 1 min for 5 mins.
2 Hang Cleans, build load
Every 2 mins for 10 mins.
8 rounds for time of:
10/8 Ski Erg Calories
5/4 Bar Muscle-ups
5 Thrusters, 155/105 lbs
Nov 18
5 rounds for time of:
Run, 400 m
15 Burpee Box Jump Overs, 24/20 in
10-2 Back Squats, build load
Rest 2 mins
*Weight increases, reps decrease each round.
Nov 19
Every 1 min for 20 mins, alternating between:
Ski Erg, 200/150 m
1 Split Jerk, build load
3 rounds, 2 mins each, for max reps of:
100 Double Unders
max reps in remaining time Push Jerks, 155/105 lbs
Rest 2 mins
Nov 20
2 rounds for time of:
Run, 1 mi or 2 mi (RC)
10 Power Cleans, 225/155 lbs
5 Rope Climbs
Nov 21
5 rounds, 5 mins each, for max reps of:
30/24 Row Calories
20 Toes-to-bars
Handstand Walk, 10 ft or 2 Wall Walks
max reps in remaining time Bike Calories
Rest 2 mins
Nov 22