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– […]
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.
Friday, November 20, 2020
In Gym: in teams of two, for time*: 200x double under 60x power clean @ 135/95-lbs. 400m farmer’s carry @ 110/70-lbs. 60x power clean 200x double under *One partner works at a time for the power cleans and farmer’s carries. Farmer’s carries switch at 100m intervals. Both partners may work at the same time on […]
Thursday, November 19, 2020
six rounds, every three minutes: 3x split jerk five rounds, every two minutes: 45-second handstand hold (freestanding, if possible)
Wednesday, November 18, 2020
for time: 30-20-10 toes-to-bar –or– 2x pike-up back rack lunge @ 125/83-lbs. –or– lunge option
Tuesday, November 17, 2020
In Gym: in teams of two, for time: 5000m row 2-mile run 100x burpee *The row must be done in two 2500m increments (one for each athlete). Athletes can break up the other work in any way that they choose. At Home: as many rounds as possible in 18 minutes: 50x mountain climber 50x jumping […]
Monday, November 16, 2020
front squat 5-5-5-5-5 Compare results to August 31, 2020. At Home: five rounds: 90 seconds to complete 10 weighted squat jump + max squat option –rest 90 seconds–