CrossFit – Wed, Nov 2
Metcon (Time)
<p>Anyway you want it</p><p>100 Goblet Squats (55/35)</p><p>100 Swings</p><p>80 CAL ROW</p><p>80 DB Snatches</p><p>60 DB Sit Ups </p><p>60 Toes to DB</p><p> </p>
CrossFit – Tue, Nov 1
Deadlift (Deadlift + Power Clean
5 sets x 5 reps of DL
5 sets x 1 rep of Power Clean
Alternate between movements. Increase weight after each set.
)
5 sets x 5 reps of DL
5 sets x 1 rep of Power Clean
Alternate between movements. Increase weight after each set.
)
Power Clean (Weight)
Metcon (AMRAP – Reps)
<p>7 Min EMOM</p><p>9 SDHP (115/80) </p><p>then</p><p>Max burpees for remainder of the minute</p>
10.31.22
FRAN-kenstein (Time)
400m Run
21 Thrusters (95/65)
21 Pull Ups
200m Run
15 Thrusters
15 Pull Ups
100m Run
9 Thrusters
9 Pull Ups
100m Run
15 Thrusters
15 Pull Ups
200m Run
21 Thrusters
21 Pull Ups
400m Run
21 Thrusters (95/65)
21 Pull Ups
200m Run
15 Thrusters
15 Pull Ups
100m Run
9 Thrusters
9 Pull Ups
100m Run
15 Thrusters
15 Pull Ups
200m Run
21 Thrusters
21 Pull Ups
400m Run
25 min Cap
