Hawthorne CrossFit Training Center

November 9th - November 13th CrossFit WOD programming

November 9th - November 13th CrossFit WOD programming

Monday

Strength-
Back Squat 5x3 @ 80% (2 min rest in between sets)
WOD-
AMRAP 15:
7 Wall Balls
7 Burpees to 6" Target
7 Toes to bar
 

Tuesday

Skill-

10 min Muscle Up work
WOD:
3 Rounds-
5 Thrusters (95/65)
10 Burpees over the bar
15 Chest to Bar
 

Wednesday

Strength-
Front Squat 3x10 @ 60% (2 min rest in between)
WOD:
21-15-9
Deadlifts (185/135)
Box Jumps
 
Skill:
3 min: Max effort Wall Balls
 

Thursday:

Skill:
400 m Run max Effort - Rest 3 min in between runs
WOD:
AMRAP 15:
3-6-9-12-15....
Power Cleans (135/95)
Lateral Burpees Over the Bar
 

Friday:

Strength:
Snatch 5-4-3-2-1 (increase in weight each set)
WOD:
4 Rounds:
12 Snatch (95/65)
400 m Run




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