CrossFit & Sweat WODs Tuesday Nov 19th 2019

Lower body CARs coming at cha! Click the photo to get registered, you don’t want to miss this one!
White elephant gift exchange, delicious catered food, the most beautiful photo booth you’ve ever seen and the most fun people! Be there!


A.) Push Jerk 4 working sets:
8-10 Push Jerks
immediately into;
10 Leaning DB Lateral Raises on each arm
immediately into;
50 Double unders
Rest 90sec.

*For the lateral raises: grab something sturdy and then bring a light DB from your side to 90 degrees for 10-12 reps on each arm. (1 arm at a time). Probably about 15-25lb Db range for guys and 5-15lb for ladies. Make it burn.

B.) 15min. AMRAP:
8 Pull-Ups
8 Single arm DB Hang Clean and Jerks 70/50lb
8 Burpees
8 Box Jumps 24/20″

*4 DB Clean and Jerks on one side then switch. 70/50 is heavy, but if you get a good swing from the hip and a good knee drive on the push up, you should crush these. Legs will be sore from yesterday so I made the box 24/20.

Cool Down:

2 Min easy cardio then:

At least 1 min each side.
1 Min each side triceps smash


Rest 2min. After Each. Go as hard as you can on this one. 4min. isn’t long… Gotta move!

1.) 4min. AMRAP:
Row 30/20 Cals
Max DB Thrusters 45/30

2.) 4min. AMRAP:
25 Burpees
Max Wall Balls 20/14

3.) 4min. AMRAP:
Bike 30/20 Cals
Max Push-Ups

4.) 4min. AMRAP:
25 DB Thrusters
Max Cals on the rower

5.) 4min. AMRAP:
25 Wall Balls
Max Burpees

6.) 4min. AMRAP:
25 Push-Ups
Max Cals on the bike




Categories: WOD