Back in the Game

Wednesday - November 20

Bike
  • 40m
  • 9.05 miles
  • 13.57 Mi/hr
Sport
  • Crossfit
  • 45m

500m row
DROM

5 walkouts
10 superman lunges
10 ironcross
10 jump tucks
10 squat holds

14 rounds:
60 squats or deficit made up in pushups/pullups

Tuesday - November 19

Sport
  • Crossfit
  • 1h 30m

DROM
500m row
PVC snatch

5 reps Hang power snatch (75)
EMOM for 10 mins

10 AMRAP
4 pullups
6 KB swings (44)
8 sit-ups

practice rope climb

4x 400 @7.53
3 min wall sits 20sec on/10 sec off
stretch

Monday - November 18

Sport
  • Crossfit
  • 1h 20m

DROM

4 rounds
15 jumping jacks
15 squats
15 mtn climbers
15 jumping squats

3 rep max front squats (135)

3 rounds:
sled pull/push 45/90
15 weighted GHD sit-ups

4 min planks 20/20


stretches

Sunday - November 17

Sport
  • Crossfit
  • 1h 00m

DROM
500m row
5 walkouts
10 iron cross
10 scorpions
10 spiderman lunges
10 fire hydrants
10 hip circles

800m run
25 backward lunges
25 back extension
400m run
25 burpees
25 sit-ups
400m run
25 pull ups
25 lunges
400m run
25 jumping squats
25 squats
800m run

Saturday - November 16

Sport
  • Crossfit
  • 45m

DROM
800m run

20 min AMRAP
12 sit-ups
12 jump squats
12 SDHP (35)
6 burpees
200m run

Friday - November 15

Sport
  • Crossfit
  • 1h 00m

DROM
3 rounds:
10 su
10 skiers
10 alt
10 strad
10 alt

5 walkouts
10 hip circle
10 fire hydrants
10 hip pop ups

3 rep max (115)
good mornings

3 rounds:
1 min Russian KB (44)
1 min rest
1 min sit-ups
1 min rest
1 min back ext

Thursday - November 14

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whitem5's Training Log


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