CrossFit WOD, November 21, 2019

11/21/2019

Americano Complex (1 Complex 10 Sets for Max Weight)
Every 1:30 x 10( Building)

1 High Hang Power Clean(Pocket)
1 Hang Power Clean
1 Power Clean

CrossFit WOD, November 20, 2019

11/20/2019

Fitness
Metcon (Time)
80 Single Unders
400m Run
30 DB Bench
300m Run
20 DB Clean & Jerk
200m Run
10 Seated Floor Press
100m Run

Level 1
Metcon (Time)
120 Single Unders
800m Run
60 DB Bench Press(40/25)
600m Run
40 Double DB Clean & Jerk(40/25)
400m Run
20 Seated DB Strict Press(40/25)
200m Run

Level 2
Skinny Vanilla Latte (Time)
80 Double Unders
800m Run
60 DB Bench Press(50/35)
600m Run
40 Double DB Clean & Jerk(50/35)
400m Run
20 Hanstand Push Ups
200m Run

CrossFit WOD, November 19, 2019

11/19/2019

Cappuccino
(10)EMOM

10 Deadlifts @ 55%

45lb Plate deficit after round 5.

Fitness
Metcon (Time)
100 Plate or Box Step Up(No Weight)

Level 1
Metcon (Time)
100 DB Step Ups(40/25)(24/20)

(5’7 and Below 20′)(5’8 & above 24′)

Level 2
Double Cappuccino (Time)
100 DB Step Ups(50/35)(24/20)

(5’7 and Below 20′)(5’8 & above 24′)

CrossFit WOD, November 18, 2019

11/18/2019

Fitness
Metcon (AMRAP – Reps)
(5)AMRAP

12/9 Calorie Row
12 Thrusters
12 Ring Row

-REST 5 Minutes-

(5)AMRAP

9/7 Calorie Row
9 Thrusters
9 Sit Ups

-REST 5 Minutes-

(5)AMRAP

6/4 Calorie Row
6 Thrusters
6 Jumping Pull Ups

Level 1
Metcon (AMRAP – Reps)
(5)AMRAP

15/12 Calorie Row
15 Thrusters(75/55)
15 Pull Ups

-REST 5 Minutes-

(5)AMRAP

12/9 Calorie Row
12 Thrusters(75/55)
12 Hanging Knee Raises

-REST 5 Minutes-

(5)AMRAP

9/7 Calorie Row
9 Thrusters(75/55)
9 Jumping Chest-to-Bar Pull Ups

Level 2
Nitro Cold Brew (AMRAP – Reps)
(5)AMRAP

21/15 Calorie Row
21 Thrusters(95/65)
21 Pull Ups

-REST 5 Minutes-

(5)AMRAP

15/12 Calorie Row
15 Thrusters(95/65)
15 TTB

-REST 5 Minutes-

(5)AMRAP

9/7 Calorie Row
9 Thrusters(95/65)
9 Chest-to-Bar Pull Ups

CrossFit WOD, November 16, 2019

11/16/2019

Fitness
Metcon (Time)
Teams of 3:

12 Sync Ring Row
12 Medball Cleans
12 Sync Ring Row
10 Medball Cleans
12 Sync Ring Row
8 Medball Cleans
12 Sync Ring Row
6 Medball Cleans
12 Sync Ring Row
4 Medball Cleans
12 Sync Ring Row
2 Medball Cleans
12 Sync Ring Row
AMRAP Medball Cleans

Level 1
Metcon (Time)
Teams of 3:

12 Sync Ring Row
12 Squat Cleans (75/55)
12 Sync Ring Row
10 Squat Cleans (95/65)
12 Sync Ring Row
8 Squat Cleans (115/75)
12 Sync Ring Row
6 Squat Cleans (135/95)
12 Sync Ring Row
4 Squat Cleans (155/105)
12 Sync Ring Row
2 Squat Cleans (165/115)
12 Sync Ring Row
AMRAP Squat Cleans (185/125)

Level 2
Granite Games Team WOD 1 (Time)
Teams of 3:

12 Synchro Chest-to-bar Pullups
12 Squat Cleans (165/115)
12 Synchro Chest-to-bar Pullups
10 Squat Cleans (185/125)
12 Synchro Chest-to-bar Pullups
8 Squat Cleans (205/135)
12 Synchro Chest-to-bar Pullups
6 Squat Cleans (225/145)
12 Synchro Chest-to-bar Pullups
4 Squat Cleans (245/155)
12 Synchro Chest-to-bar Pullups
2 Squat Cleans (265/165)
12 Synchro Chest-to-bar Pullups
AMRAP Squat Cleans (275/175)

*Can’t change weights while doing chest-to-bar pullups*

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