CrossFit Eglinton

Weekly Workouts

Week 46: Nov 12-18

Hello everyone. This week we have a great variety of programs and movements. We begin the week with a Chipper. Tuesday our strength portion is focused on your upper body. Both Wednesday and Saturday we have Team workouts that are sure to challenge you. Friday we work on our Clean technique with an EMOM. Hope to see everyone in this week having fun!


MON – Nov 12

WOD

Chipper
50 deadlifts (205/145)
40 cal row
30 box jump overs
20 thrusters(115/75)
10 strict toes to bar
5 Man Makers

CASH OUT

150 Double-unders


TUE – Nov 13

Strength

Floor press: 5-5-5-5
Pull-ups (slow on eccentric 5s): 5-5-5-5
Bungie reverse fly

WOD

8 Min Time Cap
Complete 2 km Row
-2 Min Rest
6 Min Time Cap
30 Dumbbell Squat Cleans 50/35
-2 Min Rest
4 Min Time Cap
100 Push-Ups
(Score is total time)


WED – Nov 14

Partner WOD

35-minute cap. Teams of 3.
Buy in: 90 Cal Row (switch every 10 cals)
Then ladder 10-1
Shoulder to overhead
Burpee
Situps
WallBalls 14/20


THU – Nov 15

WOD

10-min:
1km AB
Then in time remaining AMRAP
10 Toes To Bar
10 DB thrusters (50/35)
10 Jumping Lunges
– Rest 5 mins
10min
1km AB
Then in time remaining AMRAP
10 Burpee Box Jumps (24/20)
10 KB Swings
10 Pushups


FRI – Nov 16

WOD

5-min EMOM
3 Clean Deadlift (to position 3, scoop)
5-min EMOM
3 Clean High Pull
5-min EMOM
3 Power Clean
5-min EMOM
3 Push Jerk (split/regular)
5-min Rest
For Time: (8 Min Time Cap)
”Grace”
30 Clean and Jerks 135/95


SAT – Nov 17

Team WOD

Teams of 3 For Time. 35-min cap. Go in order. Divide work evenly with one athlete working at a time. One bar per team. Even on mixed teams. Change weights as needed.

150 Double-unders
120 Walking Lunges
90 Situps
60 Push Presses 65/95
30 Sumo Deadlifts 95/135
15 Box Jumps 20”/24”
1500m Row (250m at a time)
15 Box Jumps
30 Sumo Deadlifts
60 Push Presses
90 Situps
120 Walking Lunges
150 Double-unders


SUN – Nov 18

Strength

Front Squat: 5-5-5-5
* Mobilize in between working sets.

WOD

3 Rounds of AMRAP 5-minutes
90 seconds rest between rounds
(Comp)
100 Double Unders
30 Single Arm Stationary Step Back Overhead Lunge (15 per arm) 35/50
Round 1: Max rep Front Squats
Round 2: Max rep Thrusters
Round 3: Max rep Push Press