WOD

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17
Nov

Wednesday 11/18

Skill:

Handstand Push-Up Practice

Workout:

10 Rounds NOT for time!
10 rounds of Cindy – As Strict As Possible
Scale each movement to be completed difficult as possible.
Movement should be fairly continuous, the goal is steady state cardio.
Pull-Ups and Squats should be unbroken. Push-Ups in sets of 5.

16
Nov

Tuesday 11/17

Strength:

Push Jerk

15 mins for 5×2

TEST WEEK! Go for it and build to today’s 2 Rep Max!

Workout:

For Time:
5 rounds of:
15 Wallball
150m Run
5 Burpee Pull-Ups
Rest 1 min between rounds

15
Nov

Monday 11/16

Strength:

Sumo Deadlift

15 mins for 5×2

TEST WEEK! Go for it and build to today’s 2 Rep Max!

Workout:

AMRAP 4
30 Box Jumps
30 Kettlebell Swings (55/35)
Max-Effort Calorie Bike
Rest 2
AMRAP 4
30 Box Jumps
30 Kettlebell Swings (55/35)
Max-Effort Calorie Row
Rest 2
AMRAP 4
30 Box Jumps
30 Kettlebell Swings (55/35)
Max-Effort Burpees
Score is TOTAL Max-Effort Calories + Reps of Burpees

12
Nov

Friday 11/13

Strength:

Power Snatch

15 mins for 5×2

TEST WEEK! Go for it and build to today’s 2 Rep Max!

Workout:

15 minute AMRAP
15 Overhead Squats (95/65)
10 Ab-Mat Sit-Ups
5 Front Rack Reverse Lunges per leg
150m Run

10
Nov

Wednesday 11/11

Happy Veteran’s Day!

CrossFit Cuspis would like to thank ALL who have served our country, both in times of peace and war.

Strength:

Push Jerk

15 mins for 5×3

Final set should be 3-5% heavier than last Push Jerk day on 11/3/2020.

Workout:

“DT”

For time:

Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps

9
Nov

Tuesday 11/10

Skill:

Box Jumps!

In 15 minutes, complete the following:

10 PVC Jump-Overs + 20 Perfect Push-Ups

8 PVC Jump-Overs + 18 Perfect Push-Ups

6 PVC Jump-Overs + 16 Perfect Push-Ups

4 PVC Jump-Overs + 14 Perfect Push-Ups

2 PVC Jump-Overs + 12 Perfect Push-Ups

Workout:

4 Rounds NOT for time:

10 DB/KB Windmills w Left Arm
10 DB/KB Thrusters w Left Arm
10 DB/KB Windmills w Right Arm
10 DB/KB Thrusters w Right Arm

300m Row SPRINT!

Track SLOWEST 300M Row

8
Nov

Monday 11/9

Strength:

Clean

EMOM 10
2 Squat Clean

Final set should be 3-5% heavier than last Clean day on 11/2/2020.

Workout:

Every 3 mins for 5 rounds:

50 Double-Unders

20 HEAVY Kettlebell Swings

10 Burpees