Monday, November 29

WOD

”Open 14.5” - A CrossFit open workout

For time

21 - 18 - 15 - 12 - 9 - 6 - 3

Thrusters

Bar Facing Burpees over the bar

*Thrusters @ 95/65

Tuesday, November 30

Power Clean

8 - 6 - 4 (2 - 2 - 2 - 2)

*Warm up to a heavy working weight. Increase weight as able.

WOD

“Joker”

15 minute AMRAP

15 Wallballs

10 Pull-ups

5 Burpees

*WB @ 20/14 lbs

Wednesday, December 1

WOD

“Harley”

30 minute AMRAP

400m Run

20 OH Squats

400m Run

20 Box Jumps

*OH Squats @ 95/65 lbs, Box @ 24/20”

Thursday, December 2

Power Snatch

8 - 6 - 4 (1 - 1 - 1 - 1)

*Warm up to a heavy working weight. Increase weight across to a heavy 1 rep.

WOD

”Penguin”

3 Rounds for time

30 Double Unders

5 Power Cleans

15 Deadlift

*Barbell @ 185/125 lbs.

Friday, December 3

Back Squat @ 95% of 1 rep max

10 - 8 - 6 (1 - 1 - 1 - 1 - 1)

*If you do not know your 1 rep max, warm up to a heavy weight you can complete 1 rep with.

WOD

“Riddler”

20 Minute AMRAP

21 Hang Power Snatch

15 Toes to Bar

9 Push-ups

*Snatch @ 95/65 lbs

Saturday, December 4

WOD

“CW”

3 Rounds for time

5 Hang Power Clean

10 Shoulder to Overhead

15 Back Squat

20 Burpees

30 Air Squats

40 Wallballs

50 Double Unders

Barbell @ 115/80 lbs, WB 20/14 lbs