CrossFit WOD, November 18, 2019

Crossfit

Weightlifting
Front Squat (5×5)
Ascending 5RM

Metcon
Metcon
4 Rounds
4:00 AMRAP

500/450m Row
15 Burpee Box Jump Over
Max Reps Thruster

Rest 1:00 Between Rounds

* Score is Reps of Thrusters Completed

RX
24/20
95/65

Leg/Int
24/20 Step ups
75/55

CrossFit WOD, November 14, 2019

Crossfit

Weightlifting
Power Snatch (10×3)
65-75%
Same Weight All Sets
TNG

Metcon
Metcon
For Time:
10-9-8-7-6-5-4-3-2-1

Russian KB Swings
Hand Release Push Ups
Shoulder to Overhead

TC – 18min
TT – 12min

RX
70/55
135/95

Leg/Int
55/35
115/75

CrossFit WOD, November 9, 2019

Crossfit

Metcon
“727 Complex”
25min AMRAP

1 Deadlift
1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Shoulder to Overhead

RX – 185/125
TR – 25+

* Choose a weight you can get 25+ rounds with
* If you complete 25+ rounds add weight next time