Week 47: Nov 19-25

Hello everyone! This week we have some fun and unique strength components. We will perform 100 bench press on Monday and 100 back squats on Wednesday. And each time we break out set either you have to do 20 cal AB or ROW. Should be a fun one. Friday we revisit a classic crossfit.com which will be lower body intensive. Finally, we cap off the week with Angie! Hope to see everyone in having fun and getting stronger.

MON – Nov 19

Strength

100 bench press (115/75)
* Every broken set perform 20 cal row.

WOD

10-minute AMRAP
10 Goblet squats (1/3 Bodyweight)
10 Push press (95/65)

TUE – Nov 20

WOD

As many rounds as possible in 7 minutes of:
• Split squat jumps
• 20 Sit-ups
– Rest 3 minutes, then…

As many rounds as possible in 7 minutes of:
• 10 Push Press
• 20 Row Calories
– Rest 3 minutes, then…

As many rounds as possible in 7 minutes of:
• 10 Assault Calories
• 20 Kettlebell Swings

WED – Nov 21

Strength

100 Back squats (135/95)
* Each broken set perform 20 cal AB.

WOD

* With a single Dumbbell:
10 toes to bar
40 OH walking lunges
10 toes to bar
30 alt Dumbell snatch
10 toes to bar
20 OH squat
10 Toes to bar
10 Turkish Get-ups
10 Toes to bar

THU – Nov 22

Strength / Bodybuilding

Sumo stance Good Mornings: 10-10-10-10
Face Pulls: 10-10-10-10
Alternating Dumbbell chest press (top down): 10-10-10-10
Bar bell Roll outs: 8-8-8
Hanging leg swings over pvc pipe: 10-10-10
Side plank: 30s x3
Zottman curls: 10-10-10
Laying skull crushers: 10-10-10
Lateral raises: 10-10-10

FRI – Nov 23

Strength

Barbell hip extensions: 10-10-10-10
Paloff press (per side): 10-10-10-10

WOD

Crossfit.com
150 squats
75 hip extensions
120 squats
60 hip extensions
90 squats
45 hips extensions

SAT – Nov 24

WOD

2 rounds for time:
60 Burpees
50 T2B
40 Wall Balls (20/14)
30 Pistol squats (total)
20 cal row

SUN – Nov 25

Strength

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

WOD

ANGIE Benchmark Workout

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats