Tuesday, November 21st

WOD

Complete as many rounds as possible in 20 minutes of:
20 alternating dumbbell snatch, 50/35-lbs.
15 pull-ups
10 burpee box jump overs

Post rounds completed to comments.

Cash-Out
5 x 2-8 Dips

Monday, November 20th

WOD

Front Squats
3-3-3-3-3

Then, complete as many rounds as possible in 10 minutes:
9 Hang Squat Clean, 95/65
15 Push-Up

Post all loads and rounds completed to Comments.

Cash-Out
5 x Max Effort Dips Cash Out

Sunday, November 19th

Oly WOD

[1 snatch pull + 2 snatch]
1-1-1-1-1

[1 clean pull + 2 clean]
1-1-1-1-1

CrossFit WOD

4 rounds for time:
20 wallballs
20 walking lunges with two 50/35-lb. weights
20 calorie row

Post time to Comments.

Saturday, November 18th

WOD

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat

Women use a 65-lb. bar. Men use a 95-lb. bar.

*Every minute on the minute, including at 0:00, complete 4 burpees before returning to barbell work.

Post time to Comments.

Friday, November 17th

WOD

Back Squat
10 – 5 – 3 – 1 – 1 – 1 – 1

Then, complete as many rounds as possible in 7 minutes:
7 Power Cleans, 135/95-lbs.
7 Burpees

Post all squat loads and rounds completed to Comments.

Cash-Out
5 x Max Effort Dips