Nov 9 – 14

Friday night cardio sesh #crossfitaddiction @pcollin91 @maracrocker

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Monday

Shoulder Press (5 emom for 3 min)
Push Press (3 emom for 3 min)
Metcon (Time)
15 Power Cleans 185/135
3 rounds of:
-30 DU’s
-10 Chest-2-Bar Pullups
Then:
15 Deadlifts 185/135

Tuesday

Bench Press (5 emom for 5 min)
Metcon (Time)
21-15-9
Back Squat 165/115 (no racks, from the floor)
Box Jumps 30/24″

Wednesday

Sumo Deadlift (3 emom for 8 rounds)
DH Pullups (5 emom for 5 min DEADHANG/STRICT)
OPT Partner Test (Time)
Partner WOD
3 rounds
Row 250m
21-15-9
Kettlebell Swings 70/53lbs
Thrusters 95/65
Burpees
End on: Row 250m
Rest 2 Min Between Each Round

Thursday

Weighted Dips (3 emom for 5 rounds)
Box Squats (3 emom for 5 rounds)
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115#  / 75#
5 Snatches, 115# / 75#

Friday

Front Squat (1 EMOM for 10 min)
Metcon (Weight)
10 minutes to go heavy:
power clean
hang power clean
jerk
Metcon (Time)
30 Toes to bar
30 OH Walking Lunges w/barbell 95/65
15 Tire Flips 450/250lbs
30 Wallballs 20/14
30 DB Snatch
15 Burpees
Row 500m

Saturday

Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 MIN
10 GHD Situps
10 Plate Ground to Overhead
10 Pushups
Run 400m