WOD

FRIDAY

November 15, 2019

FRIDAY
Weightlifting
Deadlift
Metcon
Metcon (Time)
2 RFT:

15 Power Snatch (95/65)
30 Weighted Sit ups
15 OHS (95/65)

THURSDAY

November 14, 2019

THURSDAY
Weightlifting
Bench Press
Metcon
Metcon (AMRAP – Reps)
3 min. on: 3 min. off x 4

600/500m Row
ME TTB

WEDNESDAY

November 13, 2019

WEDNESDAY
Metcon
Metcon (No Measure)
EMOM 15

1) 50 D/U
2) 15/10 Cal AB
3) 1-10 SHSPU

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6

8 Shuttle Sprints
16 Alt. Hang Double Snatch

TUESDAY

November 12, 2019

TUESDAY
Weightlifting
Front Squat + Push Press (5 x 3+3 )
Metcon
Metcon (Time)
For Time:

9-15-21-15-9

Box Jumps (30/24)
Pull Ups

** 3 Power Clean and Jerks after each set (185/125)

MONDAY

November 11, 2019

MONDAY
Metcon
Metcon (Time)
“Zachary Tellier”

For Time:

10 Burpees
10 Burpees
25 Push Ups
10 Burpees
25 Push Ups
50 Lunges
10 Burpees
25 Push Ups
50 Lunges
100 Sit Ups
150 Air Squats

FRIDAY

November 8, 2019

FRIDAY
Metcon
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

THURSDAY

November 7, 2019

THURSDAY
Metcon
Metcon (No Measure)
EMOM 16

a) :20 L-Sit
b) :30 HS Hold
c) :40 DBall Hold
d) :50 Plank

Metcon
Metcon (No Measure)
4 RNFT:

AHAP Front Rack KB Carry 200 Feet
20/15 Cal Ski Erg AFAP
10 Tempo Ring Rows
10/10 SA DB Bench Press

WEDNESDAY

November 6, 2019

WEDNESDAY
Weightlifting
Deadlift
Metcon
Metcon (4 Rounds for reps)
3 min. on: 2 min off x 4

300/250m Row
20 Walking Lunges
ME Burpees to a Plate

TUESDAY

November 5, 2019

TUESDAY
Metcon
Metcon (No Measure)
EMOM 12

1) 1-3 Rope Climbs
2) 10-20 HR Push Ups
3) 15/10 Cal AB

Metcon
Metcon (Time)
For Time:

30 Alt. DB Snatch (50/35)
100 Double Unders
40 TTB
100 Double Unders
30 DB Snatch (50/35)

MONDAY

October 28, 2019

MONDAY
Weightlifting
Front Squat + Push Press
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min. AMRAP

5 Power Snatch (115/75)
10 TTB
15 HR Push Ups
20/15 Cal Row

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