Monday 19th November – Sunday 25th November

 

Monday 19th November – Sunday 25th November

  November 18, 2018

Monday 19th Nov

 

A – 12min window: Establish a max Snatch double, not TNG

B – AMRAP 16mins

400m run

15 Power  Snatch @50% of todays double 

10 Pull Ups

 

Tuesday 20th November

 

A – In a 18min window: Establish a heavy 3 reps for a Back Squat.

B – AMRAP 14 mins

50 Russian KB Swings 24/16kg

40 Wallballs 9/6kg

30 Box jump overs 24/20″

20 KB STOH 24/16kg

10 Calories

 

Wednesday 21st November

 

A – EMOM 12

  1. 5 deadlifts + 4 cleans + 3 jerks AHAFA – build kg’s if possible
  2. REST

B – 5 rounds for time (time cap 15mins)

9 overhead squats 40/30kg 30/20kg 20/15kg

12 T2b

24 Double unders

 

Thursday 22nd November

 

A – E2MOM x 6

2 Push jerk 1 Split Jerk

B – 5 rounds

in a 2min window –

10 Box jumps 24/20″

10 Push Press 50/35kg

In remaining time – Max Burpees to touch target

Rest 60 seconds

 

Friday 23rd November

 

A – HS Holds and Walk practice – 15mins

B – 23mins – alternate between A and B

2 min on 1 min off, amrap each –

A) Amrap 2mins

10 deadlifts 80/55kg

20 wallballs

B) Amrap 2mins

15 push ups

5 power cleans (same barbell as DL)

 

Score = reps of A + reps of B x4 rounds 

 

Saturday 24th November

 

A – Emom 12 mins

Even – 4-8 thrusters AHAFA

Odd – 6-10 ring dips

B – 20min running clock

4mins Calories Row, Ski or Bike 

3mins 1x DB hang clean and jerk (AHAP)

2mins OH plate alternating forward lunge 20/10kg

Rest 2 mins

Repeat in reserve

 

CROSSFIT TEAM WOD

In Pairs 1 work 1 rest – split reps
2rounds – rest 4mins between rounds

2min DB snatch 22.5/15kg
2min Box jumps
2min KB swing 24/16kg
2min Row cals
2min Overhead plate lunge 20/10kg
2min Front squat 40/25kg
2min Bike cals

 

 

Sunday 25th November

 

A1 – Strict press 12-10-8-6-4

A2 – Complete 20-30 sec of hollow rocks or holds after each set

B – Amrap 12mins

9 box jumps

9 kb swings 24/16kg

9 ab mat sit ups

9 calories ski, bike or row

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