Nov 16-21

#crossfitgirls lifting heavy sumo deadlifts #crossfitaddiction

A video posted by crossfit addiction (@cfaddiction) on

Every week we have lots of new visitors. You should visit too:

freevisitbutton

Monday

Back Squat (2 EMOM for 10 min)
Metcon (Time)
9 Min Timecap
Team WOD
3 rounds
5 Rope Climbs (or 50 pullups)
100 DU’s
Then… 1 min rest before starting next WOD
Metcon (AMRAP – Reps)
Starts at 10:00 min on clock
Max Reps Toes-To-Bar in 2 Minutes
Max Muscle-Ups in 2 Minutes
Max Reps Thruster 95/55 in 2 Minutes
Max Reps HSPU in 2 Minutes to 1 abmat

Tuesday

Deadlift (10 Min to establish a heavy 2)
Metcon (AMRAP – Rounds)
EMOM for 4 min
3 Squat Clean & Jerks 165/115
4 Burpees
EMOM for 4 min
10 Pushups
6 Box Jumps 30/24
EMOM for 4 min
10 Jumping Lunges
8 KB Swings 70/55

Wednesday

Bench Press (2 EMOM for 8 MIN 85%)
Box Squats (2 EMOM for 8 MIN 85%)
“75 wallballs and sdhp”
75 wallballs 20/14
75 sdhp 65/45
Complete in any order
Metcon (AMRAP – Rounds)
Cone Sprints INSIDE
Every 30 seconds for 6 rounds

Thursday

Shoulder Press (2×5)
Metcon (AMRAP – Reps)
every 2 min until you cannot continue:
4 Snatches 95/65
4 Pullups (or 1 Muscle Up)
4 Thrusters 95/65
add 2 reps each 2 minutes.

Friday

Front Squat (3 RM)
Power Clean (1 EMOM for 10 MIN)
Metcon (Time)
50 GHDs
50 DB Step Ups 30/20lbs 20″ box
50 DUs
50 Slamballs 20/15
50 Calorie Row

Saturday

Partner WOD (Coach Picks Teams)
“Hardest WOD Ever”
5 Rounds
8 DB Press + Step Ups 30/20 (24″/20″)
8 Tire Flips 450/250lbs
8 Barbell Lunges 115/75lbs
8 Bench Press 165/105lbs
1 Sled Push 2×45/2x25lbs