Hawthorne CrossFit Training Center

CrossFit WODs Nov 1 - Nov 5th

CrossFit WODs November 1st - November 5th

Monday -
 
Skill- Hand Stand Push Ups 4x10
WOD-
3 Rounds:
10 Power Cleans 115/75 (135/95 = RX+)
20 burpees to 6" target
200 m run
 
Tuesday-
 
Skill-  Hand Stand Walk - Max Distance
WOD-
AMRAP 20:
100 Double unders
40 KB Swings
30 Air Squats
20 Toes to bar
100 m run
 
Wednesday-
 
Strength-
Back Squat 5x5 @75% of 1RM (1-2 minute rest in between sets)
 
WOD-
 
For Time-
20 DB Thruster #30/20 (45/30 =RX+)
20 DB Walking lunge (20 each leg)
20 DB Box Step Overs
20 Push Ups
20 Wall Balls
20 weighted sit up (#45/25) - use plates for these
 
Thursday-
 
Skill-
Rope Climb - AMRAP 10 min
 
WOD-
 
EMOM 30-
Min 1- 10 Wall Balls
Min 2-8 push press (#95/65)
Min 3-10 burpee box jump Overs
 
Friday-
 
Strength-
Front Squat 6x4 @ 75% Two minute rest in between sets
 
WOD-
 
21-15-9
Thruster (#95/65)
Toes to bar
Push Ups





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