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TUESDAY – NOVEMBER 19TH, 2019

5 sets 40 double under + 8 deadlift (weight should be easy, touch n go) Rest 60-90 seconds between sets 1:1 with partner (choose partner with similar rowing ability) Pace should increase as distance decreases 1000 m row 750 m… Read more »

MONDAY – NOVEMBER 18TH, 2019

10 min alternating EMOM (upstairs) 1) 7 Front squat (from ground) choose weight so no failures 2) 5 hang power clean same weight Chipper (sprint ish) 50 wall balls 40 shoulder to overhead 75/55 30 pull-ups

FRIDAY – NOVEMBER 15TH, 2019

Back squat every 90 seconds 7 rounds 2 reps Build across sets Fight gone bad style 3 rounds 1 plate ground to overhead 45/25 2 pull-ups / ring rows 3 wall balls 20/14 4 row calories 5 rest

TUESDAY – NOVEMBER 12TH, 2019

Work to heavy complex 1 hang snatch + 1 hang snatch 4 x 3 Snatch grip deadlift pause off ground and below knee 7 min AMRAP 1 2 3 4 5… ladder Dumbbell snatch 50/35 Dumbbell goblet squat

FRIDAY – NOVEMBER 8TH, 2019

Open Workout 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots 20-lb. ball to 10 ft./14-lb. ball to 9 ft. Time cap: 20 min https://games.crossfit.com/workouts/open/2020/5?division=1&workout_type=rx