CrossFit Workouts for Week of 11/12-11/16/18 – CrossFit Fixx
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CrossFit Workouts for Week of 11/12-11/16/18

11
Nov

CrossFit Workouts for Week of 11/12-11/16/18

Remember all who served

Monday, Nov 12

“21 Guns”

21 Minute AMRAP

400 meter Run

21 Push-Ups

21 Box Jumps (24/20″)

15 Burpees

9 Pull-Ups

 

Tuesday, Nov 13

EXTENDED WARM-UP
Jump Rope Practice
Tabata (:20/:10)
Minute 1 – Single Unders
MInute 2 – Jumping Jacks
Minute 3 – Scissor Jumps
Minute 4 – Jogging Unders
Following this, 2-3 minutes to practice double unders

WORKOUT
3 SETS
2 ROUNDS FOR TIME
20/15 Calorie Bike
20 DB Push Press (35/20) Rx+ (50/35)
50 Double Unders
-Rest 2:00 between sets-

*Score time for each set — Set 1, 2, 3

FINISHER
3 SETS
8/8 DB Bent Over Row
Max Rep RIng Rows
-Rest 1:30 between sets-

 

Wednesday, Nov 14

CLEAN COMPLEX
5 SETS
Above the Knee Power Clean
High Hang Squat Clean
Hang Squat Clean

*Build in weight as you go.

WORKOUT
FOR TIME
10-8-6-4-2
Hang Squat Clean (115/75) Rx+ (185/125)
*Run 200m after every set

 

Thursday, Nov 15

WORKOUT
5 ROUNDS
1:00 Max Reps At Each Station
Calorie Row
Box Jumps (24/20″)
HR Push-up
-Rest 1:00-

FINISHER
3 SETS
20 Plank Rotations
20 Feet Over Object
20 Alt. Single Leg V-Up
-Rest as Needed-

 

Friday, Nov 16

WORKOUT
AMRAP x 5 MINUTES
21-15-9
Power Snatch (55/45) Rx+ (75/55)
Pull-ups
-Rest 5:00-

AMRAP x 5 MINUTES
21-15-9
OH Squats (55/45) Rx+ (75/55)
Toes to Bar
-Rest 5:00-

AMRAP x 5 MINUTES
21-15-9
Thrusters (55/45) Rx+ (75/55)
Burpees

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