WOD Week of 11/8/21Coaches @ CrossFit MXLNov 7, 20211 min readMondayFor Time:15-12-9-6-3 Reps Power Cleans (135/95#)Bar-Facing BurpeesPre-Workout SkillBuild to a heavy Power Clean + Hang Power Clean Tuesday 5 Rounds For Time:50-ft. Handstand Walk 150-ft. DB Front Rack Carry (50/35#)200m Backwards Run Pre-Workout Skill7 Sets For Load 2 Strict Presses Wednesday5 Sets For Load:5 Back Squats Post-Workout SkillFor Time:3:00 L-sit*Every time you break perform 12 Barbell Bent-over Rows Thursday 13 Rounds For Time:8 Strict Pull-ups 26 Box Step-ups (24/20in)21 Burpees *wear vest if doable FridayEvery 4:00 for 7 Sets 200m Sprint Post-Workout SkillAccumulate:100 weighted sit-ups (35/25#)*every time you break perform 30s arch-up hold SaturdayFor Time:1200/900m Row80 Toes-to-Bar10 Rope Climbs (15/10ft)Post-Workout SkillAccumulate 50 Alternating Weighted Pistol Squats -or 3 Sets x 10 DB Split-Squats/Leg
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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