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CrossFit WOD, November 30, 2022

CrossFit – Wed, Nov 30

Deadlift (On the 3:00 x 5 Sets: 3 Reps @ 75-80% across)
<p>Same weight for all sets&nbsp;</p>
Christine (Time)
3 rounds for time of:

500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box

CrossFit WOD, November 28, 2022

CrossFit – Mon, Nov 28

Weightlifting
<p>For those that do not OHS do Back Squats not Front Squats.</p>
Overhead Squat (On the 2:30 x 6
)
<p>Set 1: 6 @ 70%</p><p>Set 2: 4 @ 70%</p><p>Set 3: 2 @ 75%</p><p>Set 4: 6 @ 70%</p><p>Set 5: 4 @ 75%</p><p>Set 6: 2 @ 80%</p><p>****off the Rack****</p>
Back Squat (On the 2:30 x 6)
<p>Same rep sets and % as the OHS</p>
Metcon (Time)
<p>For Time:</p><p>20 Power Cleans</p><p>20 Overhead Squats</p><p>ADV RX BARBELL (185/125)</p><p>RX BARBELL (155/105)</p><p> </p><p>BARBELL is NOT off the rack.&nbsp; For the OHS you can do a clean and jerk to get it overhead if needed.</p><p> </p><p>Goal is less than 8 minutes</p>
Metcon
<p>4 Rounds:</p><p>5 Strict Pull-ups</p><p>15 Push-ups</p><p> </p><p>extra work for quality reps no measure</p>

CrossFit WOD, November 26, 2022

CrossFit – Sat, Nov 26

Metcon (Time)
<p>Partner WOD</p><p>5 Rounds For Time:</p><p>20 Over the Bar Burpees</p><p>20 Power Snatches</p><p>200m Run</p><p> </p><p>*Split Reps and run together.</p><p>Round 1: 95/65</p><p>Round 2: 115/85</p><p>Round 3: 135/95</p><p>Round 4: 115/85</p><p>Round 5: 95/65</p>

CrossFit WOD, November 25, 2022

CrossFit – Fri, Nov 25

Push Jerk (On the 2:30 x 6 across
2-3 Push Jerks – @75-80%
Off the rack)
CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

CrossFit WOD, November 24, 2022

CrossFit – Thu, Nov 24

Metcon (Time)
<p>HAPPY THANKSGIVING</p><p>PARTNER WOD – Enjoy working out at all the "girls" houses!</p><p>"Angie’s House"</p><p>50 Pull-ups (ring rows)</p><p>50 Push-ups</p><p>50 Sit-ups</p><p>50 Air Squats</p><p>"Helen’s House"</p><p>2 Rounds</p><p>400m Run (together)</p><p>21 KBS (24/16kg)</p><p>12 Pull-ups (ring rows)</p><p>"Karen’s House"</p><p>100 Wallballs</p><p>"Annie’s House"</p><p>40-30-20</p><p>DU</p><p>Sit-ups</p><p>"Kelly’s House"</p><p>400m Run (together)</p><p>30 Box Jumps (24/20")</p><p>30 Wallballs (20/14)</p><p>"Ellen’s House"</p><p>2 Rounds&nbsp;</p><p>20 Burpees</p><p>21 DB Snatches (50/35)</p><p>12 Single arm DB Thrusters</p><p> </p><p>Split reps and run together</p>

CrossFit WOD, November 23, 2022

CrossFit – Wed, Nov 23

Deadlift (5×5 @ 75% across
rest 3 minutes between sets
)
Sick Joke (Time)
<p>10-9-8-7-6-5-4-3-2-1</p><p>Deadlifts 225/155</p><p>Kipping HSPU</p><p> </p><p>Between each round 4 mat lengths of HSWalk</p><p> </p><p>RX between rounds 10 AlterDB hang Snatch (50/35)</p>

CrossFit WOD, November 22, 2022

CrossFit – Tue, Nov 22

Front Squat (Weight)
<p>Front Squat</p><p>On the 2:30 x 6 Sets:&nbsp;<br />Set 1: 5 Reps @ 75%&nbsp;<br />&nbsp;<br />Set 2: 3 Reps @ 75&nbsp;<br />&nbsp;<br />Set 3: 1 Rep @ 80%&nbsp;<br />&nbsp;<br />Set 4: 5 Reps @ 75%&nbsp;<br />&nbsp;<br />Set 5: 3 Reps @ 80%&nbsp;<br />&nbsp;<br />Set 6: 1 Rep @ 85%&nbsp;</p><p><br />*All Percentages Based Off 1RM Front Squat<br /> </p>
Metcon (Time)
<p>7 Rounds For Time:<br />7 Double DB&nbsp;Front Squats&nbsp;<br />7 C2B<br />7 DB&nbsp;Push Press&nbsp;<br />7 T2B</p><p>DB: 50 / 35 lb’s<br />Time Cap: 21 Minutes&nbsp;<br /> </p>

CrossFit WOD, November 21, 2022

CrossFit – Mon, Nov 21

Hang Squat Clean + Jerk (push or split) (Weight)
<p>On the 2:30 x 6 sets</p><p>Sets 1 &amp; 2: 75%<br />Sets 3 &amp; 4: 80%<br />Sets 5 &amp; 6: 85%&nbsp;</p>
Doce (AMRAP – Rounds and Reps)
<p>3 Rounds X AMRAP 4:</p><p>27/21 Cal Row</p><p>21 Power Cleans</p><p>15 Box Jump Burpees&nbsp;</p><p> </p><p>Rest 4 minutes between Rounds</p><p> </p><p>Round 1: 135/95</p><p>Round 2: 115/85</p><p>Round 3: 95/65</p><p> </p><p>ADV RX (155/105, 135/95, 115/85)</p><p> </p><p> </p>

CrossFit WOD, November 19, 2022

CrossFit – Sat, Nov 19

Metcon (Time)
<p>2 Rounds For Time:</p><p>100 Wallballs (20/14lbs)</p><p>50 T2B</p><p>400m Wallball Carry (20/14lbs)</p><p> </p><p>ADV RX – Wallball (30/20lbs)&nbsp;</p>

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