Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.
MONTAG 28.10.2024
CROSSFIT
WORKOUT
3 rounds for time:
15 push presses (43/61 kg)
15 toes-to-bars
STRENGTH WORK:
Post-workout:
10:00 clock:
Find a heavy 3-rep push press
DIENSTAG 29.10.2024
CROSSFIT
WORKOUT
5 x 4:00 rounds:
30 Russian KB swings (16/24 kg)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
*If rowing is not an option, substitute with skiing.
MITTWOCH 30.10.2024
CROSSFIT
WORKOUT - HEAVY DAY
For load:
3-3-3-3-3-3-3
Back squat
DONNERSTAG 31.10.2024
CROSSFIT
WORKOUT - HEAVY GRACE
For time:
30 clean and jerks (70/102 kg)
FREITAG 01.11.2024
FREE GYM!
SAMSTAG 02.11.2024
STRENGTH
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knee.
SKILL WORK
4 sets:
:30 double unders
:30 handstand hold
:30 rest
WORKOUT
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners each perform 10 burpees together.
SONNTAG 03.11.2024
FREE GYM!
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