Thursday 14th November
A1) Handstand hold 4 x max
A2) Paused Barbell RDL
5-5-5-5
B) For time:
9-15-21
Deadlift (60/40)
Push Press
Wednesday 13th November
2 Rounds for time:
50 Burpees
30 American Swings (32/24)
600m Run
50 Wall Balls
10 Turkish Get Ups (24/16)
Tuesday 12th November
A1) Strict Press
3x5 @ 80% of 5RM
A2) Dual Dumbell Bent Over Rows
10-10-10
B) 10 Minute AMRAP
50/30 Calorie Row
75 Wall Balls
100 Double Unders
*Max Bar Muscle Ups remaining time*
Monday 11th November
A1) Paused Back Squat
4x5 @80% of 5RM
A2) 4 x Max Mixed Grip Strict Pull Ups
B) 8 Rounds for time:
6 Push Jerk (60/40)
20/10 Lateral Bar Hops
6 Burpee Pull Ups
Friday 08th November
Crossfit Open Workout
Thursday 07th November
A1) Deadlift
3-3-3
A2) DB Rear Delt Flys
12-12-12
B) 10 Rounds for time:
3 Hang Power Cleans (70/50)
15 Double Unders
Wednesday 06th November
Every 6 Minutes for 5 Rounds:
21/18 Cal Row
15 Down Ups
18 Wall Balls
Tuesday 05th November
A1) Strict Press
5-5-5
A2) Dumbell Walking Lunges
12-12-12
B) 'Gymnastics Basics'
16 Minute EMOM:
1.) 0:40 Hollow Rock to Superman Roll
2.) 2 Wall Walks & 20sec HSHold
3.) 0:40 V Sit Ups
4.) 5 Inch Worms Hands Only
Monday 04th November
A1) Paused Back Squat
5-5-5
A2) 3 x Max Mixed Grip Strict Pull Ups
B) 'Swinging Hell'
For time:
150 American KB Swings (32/24)
* Every break mark a penalty. 100m's for every break to be completed immediately after you finish swings*
Friday 01st November
Crossfit Open Workout