Tuesday, November 19, 2019
two cycles, as many rounds as possible in six minutes; rest three minutes between rounds: 30x double under 10x single-arm dumbbell snatch @ 50/35-lb. db (alternating, total) 3x muscle-up Today’s Common Scaling Options: +Double under: reduce reps, single under, row, bike +Single-arm snatch: reduce weight, muscle snatch +Muscle-up: banded strict muscle-up, challenging pull-up variation (Your […]
Monday, November 18, 2019
five rounds for time: 10x front squat @ 135/95-lbs. 10x lateral burpee Today’s Common Scaling Options: +Front squat: reduce load to ~55% 1RM, dumbbell front squat +Lateral burpee: regular burpee, reduce reps (Your coach will talk to you about additional scaling options not already listed)
Sunday, November 17, 2019
four rounds, rest exactly one minute between rounds: +2 minutes to complete a 100m medicine ball carry and then max calories on the rower. +2 minutes to complete 25 pushups and then max goblet squats @ 55/35-lbs. This workout is scored by the combined total of row calories and goblet squats from all four rounds.
Saturday, November 16, 2019
three rounds for time: 16x deadlift @ 225/155-lbs. 8x single-arm dumbbell push press, R @ 45/30-lb. dumbbell 8x single-arm dumbbell push press, L 16x toes-to-bar
Friday, November 15, 2019
bench press 1-1-1-1-1-1-1 Compare results to July 30, 2019.
Thursday, November 14, 2019
three rounds for time: 20x box jump, 30/27″ platform 25x hang power snatch @ 75/55-lbs.
Wednesday, November 13, 2019
clean 3-3-3-3-3 Compare results to July 13, 2019.
Tuesday, November 12, 2019
as many rounds as possible in 12 minutes: 10x ring dip 20x burpee 30x walking lunge
Monday, November 11, 2019
“Bull” two rounds for time*: 200x double under 50x overhead squat @ 135/95-lbs. 50x pull-up 1-mile run *This workout may be completed in partners. workout courtesy of crossfit.com
Sunday, November 10, 2019
as many rounds as possible in 30 minutes: 400m run 12x jumping lunge –rest one minute–