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CrossFit WOD, November 20, 2020

11/20/20

Weightlifting
Hang Squat Snatch (Unbroken Complex)
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knees)
1 High Hang Squat Snatch (Pockets)
1 Hang Squat Snatch (Knees)

Set 1 45%
Set 2 50%
Set 3+4+5 55%

Metcon
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP x 12
25 DU
9 T2B
25 DU
9 Hang Squat Snatch

Barbell 95/65

Metcon (Time)
ADV RX
8 Rounds
40 DU
4 Ring MU
40 DU
4 Hang Squat Snatch (155/105)

CrossFit WOD, November 19, 2020

11/19/20

Metcon
Metcon (AMRAP – Reps)
EMOM 20:
:30 Row
:30 Burpee
:30 Bicep Curls
:30 Lunges with or without DB

You choose the weight

CrossFit WOD, November 18, 2020

11/18/20

Metcon
Metcon (3 Rounds for reps)
3 x AMRAP 4, Rest 4
27/21 Cal Row
21 Power Cleans
15 Burpee Box Jump Over

RX
Round 1: 135/95
Round 2: 115/85
Round 1: 95/65

ADV RX
Round 1: 155/105
Round 2: 135/95
Round 3: 115/85

Each round is for time. If you do not finish a round either lesson the weight or the reps or add each missed rep to your time.

CrossFit WOD, November 17, 2020

11/17/20

Metcon
Metcon (Time)
RX
For Time:
800m Run
25 Thrusters
25 C2B
800m Run
25 OHS
25 T2B
800m Run
25 Front Squats
25 Pull-ups

Barbell 95/65

ADV RX
For Time:
800m Run
25 Thrusters, 15 Bar MU
800m Run
25 OHS, 25 T2B
800m Run
25 Front Squats, 35 C2B

Barbell 135/95

Goal is 18-25 minutes with a 28 min Time Cap

CrossFit WOD, November 16, 2020

11/16/20
MoFlow Wed 10:30AM
Olympic lift class Saturday 10AM

Weightlifting
Back Squat (5×3 Climbing)
5 Sets
1 Pausing Back Squat (2s in bottom)
2 Back Squats

Start around 55% and end around 75%

Metcon
Metcon (Time)
2 Rounds
400m Run
50 Double DB Hang Clean and Jerk (50/35)
50 Double DB Front Rack Lunges (50/35)
50 Deadlifts (205/145)

ADV RX Individual Workout
RX Partner or do half the reps

CrossFit WOD, November 14, 2020

11/14/20

Metcon
Metcon (Time)
Partner WOD
400m Run 60 Wallballs
4000m Run 60 Snatches
400m Run 60 C2B/Bar MU
400m Run 60 OHS
400m Run 60 Box Jumps
400m Run 60 Thrusters

RX barbell 75/55
ADV RX 95/65 + Bar MU

CrossFit WOD, November 13, 2020

11/13/20

Weightlifting
Front Squat (Weight)
3 Reps 75%
1 Rep 80%
3 Reps 75%
1 Rep 85%
3 Reps 75%
1 Rep 90%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
35 DU
9 DL
7 Hang Cleans
5 Push Jerks

RX 155/105
ADV RX 185/135

CrossFit WOD, November 12, 2020

11/12/20

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20
400m Run
100m KB Farmers Carry
400m Row

24/16kg

Extra Gymnastics Work
Metcon
30 GHD 10 T2B
25 GHD 10 T2B
20 GHD 10 T2B
15 GHD 10 T2B
10 GHD 10 T2B

CrossFit WOD, November 11, 2020

11/11/20
Veterans Day honors all of those who have served the country in war or peace — dead or alive and is largely intended to thank living veterans for their sacrifices.

Thank you!

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 22
22 Cal Row
22 DU
22 Single DB Step-ups (50/35)

Extra work if you want an after WOD
Metcon (Time)
For Time:
9 Ring MU
9 Devil Press
7 Ring MU
7 Devil Press
5 Ring MU
5 Devil Press

DB: 50/35lbs

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