Programming Week of November 13-17, 2023

Monday

WOD:

For time:
50-40-30-20-10
Crossover Single Unders
Abmat Sit Ups
5-4-3-2-1
Wall Walks

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Tuesday

Strength: Front Squat 2-2-2-2-2-2

WOD:

For time:

12 Squat Cleans, 135/95 lbs
9 Squat Cleans, 155/105 lbs
6 Squat Cleans, 185/125 lbs
3 Squat Cleans, 205/155 lbs

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Wednesday

WOD:

With a partner, break up anyway you want:

For Time

80 Burpee Pull-ups
Row, 4000 m
200 Echo Bike Calories

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Thursday

Strength: Sumo Deadlift 3-3-3-3-3

WOD: Complete as many rounds as possible in 8 mins of:
5 Kettlebell Deadlifts, 53/35 lbs
5 Single Arm Kettlebell Cleans, 53/35 lbs Right arm
5 Single Arm Kettlebell Snatches, 53/35 lbs Right arm
5 Kettlebell Deadlifts, 53/35 lbs
5 Single Arm Kettlebell Cleans, 53/35 lbs Left arm
5 Single Arm Kettlebell Snatches, 53/35 lbs Left arm
Run, 100 m

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Friday

WOD

CrossFit Open 20.2
Complete as many rounds as possible in 20 mins of:
4 Dumbbell Thrusters, 50/35 lbs
6 Toes-to-bars
24 Double Unders