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–
Sunday, November 15, 2020
five three-minute rounds, rest exactly one minute between rounds: 500m row –or– 400m run –or– (30x bodyweight renegade row + 30x high knees + 30x skipping) max sit-up
Saturday, November 14, 2020
deadlift 2-2-2-2-2-2-2 then, practice strict muscle-ups for 12 minutes. At Home: six rounds for time: 16x superman, 1-second hold at top of rep 16x deadlift –or– single-leg romanian deadlift, weighted or unweighted 8x strict pull-up –or– 16x sheet row –or– 16x pike-up
Friday, November 13, 2020
CrossFit MPH – WOD Metcon (No Measure) In Gym: for time: 10-15-20-15-10 lateral burpee front squat @ 135/95-lbs. At Home: for time: 10-15-20-15-10 lateral burpee over barrier dumbbell/object front squat –or– 2x squat jump
Thursday, November 12, 2020
In Gym: five rounds, every 2 minutes: 5x shoulder press five rounds, every 2 minutes: 4x push press five rounds, every 2 minutes: 3x push jerk At Home: 5 rounds, every 90 seconds: 5-10 dumbbell/object shoulder press –or– 5-10 atomic pushup 5 rounds, every 90 seconds: 5-10 dumbbell/object push press –or– 6-10 staggered grip pushup […]
Wednesday, November 11, 2020
IN GYM: “Chad“ With a 20-inch box and up to 45/30-lbs.: Option #1: 40-minute AMRAP of step-ups Team of two, one person works at a time Partners accrue reps together, stopping at 1000 reps Option #2: 50-minute AMRAP of step-ups Team of two, one person works at a time Partners accrue reps together, stopping at […]
Tuesday, November 10, 2020
five rounds for time: 15x strict ring dip –or– dip option 400m run –or– (50x mountain climber + 50x jumping jack)
Monday, November 9, 2020
as many rounds as possible in 11 minutes: 5x power snatch @ 95/65-lbs. –or– 10x single-arm snatch –or– standing long jump 5x overhead squat –or– 5x goblet squat –or– 15x squat 5x strict pull-up –or– 10x sheet row –or– 10x pushup
Sunday, November 8, 2020
in teams of two, for time: 200x step-up @ 50/35-lbs., 24/20″ platform –or– lunge option 200x lunge jump 100x box jump, 24/20″ platform –or– max vertical jump 200x sit-up 200x air squat *Partners will complete the step-ups, lunge jumps and box jumps with only one person working at a time. Partners will complete the sit-ups […]
Saturday, November 7, 2020
In Gym: push press 5-5-5-5-5 Compare results to August 10, 2018. At Home: 3 sets; rest amply between sets: 5 strict handstand pushup –or– 5 atomic pushup + max shoulder press, 2-second hold at top of each rep –or– max explosive pushup then, 3 sets; rest amply between sets: 30-second handstand hold –or– 1-minute plank […]