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CFS Workouts November 30th to December 5th

Monday’s Workout

5-5-5-5-5

Push Press

AMRAP 8

3-6-9-12-etc

Toes to Bar

Push Press

Tuesday’s Workout

CrossFit Open Workout 17.1

10 DB Snatches

15 Burpee Box Jumps Overs

20 DB Snatches

15 Burpee Box Jumps Overs

30 DB Snatches

15 Burpee Box Jumps Overs

40 DB Snatches

15 Burpee Box Jumps Overs

50 DB Snatches

15 Burpee Box Jumps Overs

Wednesday’s Workout

3 Rounds For Time

400m Run

10 Ring Muscle Ups

Thursday’s Workout

5-5-5-5-5

Back Rack Lunge

With a Partner

5 Rounds Each

Bike Intervals

1 Minute Moderate Pace

30 Seconds Fast Pace

15 Seconds Sprint Pace

Friday’s Workout

For Time

50/40 Calorie Row

25 Push Jerks

-3 Minute Rest-

50/40 Calorie Row

25 Hang Power Cleans

-3 Minute Rest-

50/40 Calorie Row

25 Hang Power Clean and Jerks

Saturday’s Workout

“Chelsea”

EMOM 30

5 Pull Ups

10 Push Ups

15 Air Squats