Week of 11/21/16 - 11/25/16


Published November 20, 2016


2016 AZ Clash of the Fittest

Monday
SWOD - Power Snatch OT:40s 12 sets x 2 reps @ 75% (does not need to be touch & go)

WOD - For Time
500m Row
15 HSPU
15 T2b
15 Burpees
800m Run
12 HSPU
12 T2b
12 Burpees
1000m Row
9 HSPU
9 T2b
9 Burpees

Accessory - 3 rounds; rest as needed between rounds
:60s pull apart hold
15 supermans

Tuesday
SWOD - Clean Complex (20 minutes)
OT2M - 4 sets
Hang Clean + Clean x 1 rep
OT2M - 5 sets
Clean x 1 rep
OT2M - 2 sets
Clean Pull x 2 reps

WOD - 12 Minute AMRAP
15 Push Ups
30 Double unders
Farmers Walk (down and back 2x on turf) (70/53)

Accessory -
Jefferson curls 3x5

Wednesday
SWOD - Push Press
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 3+ reps @ 90%

WOD - Dbl Kettlebell “DT” Complete 5 RFT
12 x deadlifts
9 x cleans
6 x push jerk
(44/26)

Accessory
3x5 strict pull ups
3x5 strict dips
3x40 russian twists

Thursday
HAPPY THANKSGIVING!!!
At home workout
CrossFit MainSite WOD (11.17.16)
150 burpees for time...are you up for the challenge?!

Friday
SWOD - Back Squat 5x5 @ 75%

WOD - For Time
40 push press (95/65)
1000m Row
40 pull ups

Accessory -
4 rounds; rest as needed between movements
:45s handstand hold
:20s L-Sit
15 hollow rocks
15 banded goodmornings



Leave a Comment: