WOD Week of 11/1/21Coaches @ CrossFit MXLNov 1, 20211 min readMonday Every 5:00 for 4 Sets:Bike 1600/1200m Skill Work:3 Sets for Quality 1:00 Plank Hold 100m DB Front Rack Farmer Carry100m DB Waiter Carry + Farmer Carry TuesdayOn a 27:00 Clock From 0:00-9:00EMOM 9:1 Snatch From 9:00-18:00EMOM 9:1 Clean From 18:00-27:00EMOM 9:1 Deadlift *Increase weight across all sets WednesdayFor Time:150 Air Squats 50 V-ups 120 Air Squats 40 V-ups 90 Air Squats 30 V-ups Skill Work - Pre-workout 5 Sets for Load 5 Tempo Strict Press *Two-second press, Two-second reset ThursdayAmrap 202 Muscle-ups4 Handstand Push-ups 8 American KB Swings Friday6 Sets For Load 2 Push Jerks + 1 Split JerkSkill Work - Post Workout 3 Sets: 12 DB Floor Presses 12 DB Bent over Rows SaturdayAmrap 12 5 Front Squats (185/125#)10 C2B Pull-ups 20 Double Unders Skill Work - Post Workout 3 Sets:12 DB Split Squats/Leg 12 Single-Arm Ring Rows/Arm
WOD: Week of 4/25MONDAY AMRAP 12: 10 burpees 25 double-unders Post-workout: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between...
WOD: Week of 4/11MONDAY 5 rounds for time of: 800-m run 30 KB swings (53/70 lb) 30 pull-ups TUESDAY 7 sets for load: 1 front squat Post-workout: 5 sets:...
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