CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Nov. 29th – Dec. 4th

Monday, 11/29
Snatch
Every 1:30 x 5 sets
Snatch lift-off + Snatch
Every 1:30 x 5 sets
Halting snatch deadlift +
snatch
Every minute x 4 sets
Snatch
Build in weight
WOD:
For Time
2 Sets
12 OH Squats
9 Hang snatches
6 Lateral bar burpees
Rest :90 seconds
Bar load – 95/65 75/55 55/35

Tuesday, 11/30
For Time
5 rounds
500m Row
30 Sit ups
10 Deadlifts
Bar load – 185/135 135/95 95/65

Wednesday, 12/1
2 Sets
4-3-2-1
Max calories/reps
4 minutes of rowing
3 minutes of Echo bike
2 minutes of burpee box jumps
1 minute of wall balls
Rest 5 minutes

Thursday, 12/2
Strict press
Every 2:00
Set 1 – 5 reps @ 60%
Set 2 – 4 reps @ 65%
Set 3 – 3 reps @ 70%
Set 4 – 2 reps @ 80%
Every 2:00 X 3 sets
3 reps @ 75%
WOD:
AMRAP 10
4 Devil presses
6 T2B Fx:V-ups L:SL V-ups
24 Double unders
DB Load – 35/25 25/15 15/8

Friday, 12/3
Back Squats
Every 2:00
Set 1 – 4 reps @ 65%
Set 2 – 3 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 1 rep @ 85%
Every 2:00 x 3 sets
6 reps @ 70%
WOD:
4 Rounds
1 minute air squats
rest :30 seconds
1 minute HRPU
Rest :30 seconds

Saturday, 12/4
Teams of 2
For Time
3 Rounds
30 minute time cap
250m row + 3 power cleans
500m row + 5 power cleans
750m row + 7 power cleans
Bar load – 135/95 115/75 95/65