CrossFit Workouts for Week of 11/5-11/9/2018 – CrossFit Fixx
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CrossFit Workouts for Week of 11/5-11/9/2018

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CrossFit Workouts for Week of 11/5-11/9/2018

Captain Spaulding invades FIXX!

Monday, November 5

WORKOUT
FOR TIME
21-15-9
Deadlift (95/65) Rx+ (135/95)
Shoulder to OH
-Rest 3:00-
15-12-9
Deadlift (115/75) Rx+ (155/105)
Shoulder to OH
-Rest 3:00-
12-9-6
Deadlift (135/95) Rx+ (185/125)
Shoulder to OH

 

Tuesday, November 6

STRENGTH
BACK SQUAT
5-5-5-5
Build Each Set to a Heavy 5 Rep

WORKOUT
AMRAP x 14 MINUTES
200 Double Unders
100 Wall Balls
50 T2B

 

Wednesday, November 7

WORKOUT
EMOM x 12 MINUTES
Odd – 8 Power Cleans (115/75) Rx+ (155/105)
Even – 2 Rope Climbs

-Rest 4:00-

EMOM x 12 MINUTES
Odd – 12/10 Calorie Bike
Even – 12 Burpee Over Bar

 

Thursday, November 8

WORKOUT
8 SETS
AGAINST A 2:00 CLOCK
20/15 Calorie Row
Max HSPU in remainder of time
-Rest 2:00 between sets-

FINISHER
3 SETS
15 Perfect Push-ups
15 Perfect Ring Rows
1:00 Plank

 

Friday, November 9

FOR TIME
60 Slam Ball (20/15)
40 Pull-ups
20 Box Jump (24/20″) Rx+ (30/24″)
200m KB Front Rack Carry
20 Box Jump (24/20″) Rx+ (30/24″)
40 Pull-ups
60 Slam Ball (20/15)

 

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