Weekly CrossFit Workouts Nov 26-30th

Weekly CrossFit Workouts Nov 26-30th


Split Jerk 3-3-3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

- then -

15-12-9 reps, for time of:

Sumo Deadlift High-pull, 135/95 lbs

Chest-to-bar Pull-up



5 rounds for time of:

5 L Arm Dumbbell Hang Squat Snatches, 70/45 lbs

5 R Arm Dumbbell Hang Squat Snatches, 70/45 lbs

5 Dumbbell Thrusters, 70/45 lbs

Run, 200 m



Fight Gone Bad:

3 rounds, 1 min per station, of:

Wall Ball, 20/14 lbs, 10/9 ft

Sumo Deadlift High-pull, 75/55 lbs

Box Jump, 20 in

Push Press, 75/55 lbs

Row Calories

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.



For time:
50 Double Unders

5 Squat Snatches, 185/135 lbs

50 Double Unders

4 Squat Snatches, 205/145 lbs

50 Double Unders

3 Squat Snatches, 225/155 lbs

50 Double Unders

2 Squat Snatches, 245/165 lbs

2018 CrossFit Games, 16-17 / 35-49 Divisions



Back Squat 1 rep

Shoulder Press 1 rep

Deadlift 1 rep


Only include the heaviest 1 rep lifts, do not include sets prior. 

- then -

For time:

30 Muscle-ups


Team Workout 9am

Fundamentals 10:15am-11:30am



Rowing Club 9am 

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