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Monday, November 30, 2020

In Gym:

hang power snatch
3-3-3-3-3

Compare results to October 3, 2020.

then, practice kipping pull-ups or chest-lo-bar pull-ups for 10 minutes.

At Home:

four four-minute rounds, no rest between rounds:
90-second plank hold
12x rotational pushup
max lateral burpee

 

 

Sunday, November 29, 2020

In Gym:
Row for 16 minutes for maximum distance. At the top of every 2-minute interval, complete 15x wall ball.

At Home:
Complete as many burpees as possible in 16 minutes. At the top of every 2-minute interval, complete 15x single-arm thruster –or– 20x air squat

Saturday, November 28, 2020

for time*:
27-21-18-15-9
strict handstand pushup –or– atomic pushup, feet elevated –or– atomic pushup, feet on floor

*Between each set, complete a 450m run –or– 100x jumping jack –or– 80x double under

Compare similar results to June 27, 2020

Friday, November 27, 2020

In Person:
as many repetitions as possible in three minutes:
back squat @ 225/155-lbs.

then,
Legs Gone Bad
as many repetitions as possible, stopping at 150 reps or 15 minutes, whichever comes first:
150x (1 squat jump + 2 lunge jump)

Compare results to May 31, 2020.

workout courtesy of Alec Smith

At Home:
Legs Gone Bad
as many repetitions as possible, stopping at 150 reps or 15 minutes, whichever comes first:
150x (1 squat jump + 2 lunge jump)

Compare results to May 31, 2020.

workout courtesy of Alec Smith

 

Wednesday, November 25, 2020

In Gym:
So Fresh and So #Clean…#Clean…#Clean 2.0
Complete 21 rounds, every 90 seconds—where the first seven rounds are 2x hang power clean, the second seven rounds are 2x power clean, and finally, the last seven rounds are 2x squat clean.

At Home:
two seven-minute rounds, rest exactly two minutes between rounds:
6x deadlift –or– single-leg romanian deadlift
6x goblet squat –or– squat
3x devil’s press –or– 3 (burpee + 2 lunge)

Tuesday, November 24, 2020

as many rounds as possible in 20 minutes:
3x strict toes-to-bar –or– 6x pike-up/v-up
3x strict ring dip –or– 6x dip option
9x box jump, 24″ platform –or– 12x reverse lunge

Monday, November 23, 2020

four rounds for time:
20x power snatch @ 95/65-lbs. –or– 20x single-arm snatch –or– 20x staggered grip pushup
50x double under –or– 25x max vertical jump

Sunday, November 22, 2020

CrossFit MPH – WOD

Metcon (No Measure)

as many rounds as possible in 15 minutes:

15x box jump, 24/20″ platform

15x swing @ 55/35-lbs.

Saturday, November 21, 2020

Staggered Cindy
10 sets*, as many rounds as possible in two minutes, rest exactly one minute between rounds:
5x pull-up –or– strict bodyrow –or– strict sit-up
10x pushup
15x squat

*Continue each set exactly where the last set finished.