WODs for the week Nov 4th – 10th!!

Monday

CrossFit Open 20.4

or

Buy in – 2 Rounds – 50 Skips / 10 Goblet Squats (slow) / 10 Front to Back Press / 5 YTWAs

Foam Roll Quads

A) Strict Press – 4 x 4 @ 65-75%

Metcon – For time

50-40-30-20-10

Cal Row

Push Press (75/55)

Tuesday

Buy in – 2 Rounds – 1 Lap Bear Crawl / 10 PVC Pass Throughs / 30 sec HS hold / 30 sec Hang in Arch / 5 Broad Jumps

Snatch Prep – 3 x 5 of each Above Knee – Power Snatch + Full Snatch

A) Snatch x 2 – 10 Min EMOM (Ladder)

Metcon – 12 Min AMRAP (.com)

3 Weighted Pull-ups

6 Push Ups on DB

9 DB Squats

(35/25, Use 1 DB for Pull-ups)

Wednesday

Buy in – 2 Rounds – 50 Air Squats / 5 Bacon Flips / 10 Hip Flow / 10 Face Pulls

Mobility – Pigeon

A) Back Squat – 6 x 2 up to 80%

Metcon – For time w/ Partner

50 Hanging High Knees (syncro)

50 Cal (Row/Ski)

50 Alt DB Snatch (syncro) (50/35)

50 Cal (Row/Ski)

Thursday

Buy in – EA Warm Up

30 min AMRAP / Recovery

50m Backwards Walk

8 Kneeling Pallof (R/L)

5 Sumo Inch Worms

8 Box Hamstring Curls

5 Lunge with Twist (R/L)

Buy out – Coach Led Stretch

Friday

CrossFit Open 20.5

Saturday

CrossFit Open 20.5

November 13, 2019

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