Weekly CrossFit Workouts Nov 19-23rd

Weekly CrossFit Workouts Nov 19-23rd

Monday

Front Squat 3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

- then -

7 rounds for time of:

15 Hip & Back Extensions

3 Strict Muscle-ups

 

Tuesday

Erin

5 rounds for time of:
15 Dumbbell Split Cleans, 40/25 lbs
21 Pull-ups

 

Canadian Army Master Cpl. Erin Doyle, 32, was killed in a firefight on Aug. 11, 2008, in the Panjwaii District, Kandahar Province, Afghanistan.

 

He is survived by his wife, Nicole; and his daughter, Zarine.

- then -

L Sit Hold

4x Max Hold Rest as needed between efforts.

 

Wednesday

Thruster 3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

 - then -

10 rounds, 1 min each of:

25 Air Squats

Max reps in time remaining, Clean & Jerk, 155/105 lbs

Rest 2 mins between rounds.

 

Thursday - Only one class at 9:15am

Complete as many rounds as possible in 10 mins of:

7 Handstand Push-ups

1 Rope Climb, 15 ft

- then -

Run 5 km
This is an all out effort for time.

 

Friday - Closed after the 10:15am Boot Camp

Back Squat 3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

- then -

10min AMRAP:

10 Bench press 135/95

Abmat situp 30

 

Saturday

Closed

 

Sunday

Rowing Club 9am 

*Reservation through Zenplanner required






 





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