November2016

November2016

CrossFit Devonport – 281116

Strength BTDM, C&J 1RM MetCon For time: – 30 wall balls – 10 C&J @ 42.5/30kg – 30 wall balls – 10 C&J @ 60/42.5kg – 30 wall balls – 10 C&J @ 70/50kg

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CrossFit Devonport – 251116

Partner WOD A. 0-5mins – 5 pullups – 5 push press @ 42.5/30kg B. 5-10mins – 5 burpee box jump overs @ 20″ – 5 front squats @ 42.5/30kg C. 10-15mins – 5 pushups – 5 thrusters @ 42.5/30kg D. Rest from 15-18mins E. 18-22mins – AMRAP C&J @ 60/42.5kg

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CrossFit Devonport – 241116

Partner Workout A. AMRAP 15mins – Row AMRAP cals – Partner does 5 wall walks, then you swap   Rest 3mins B. AMRAP 15mins – IGYG – Run 100m – 7 TTB

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CrossFit Devonport – 231116

MetCon On a running clock… A. In 5mins, BTD2RM B. Rest 2mins C. AMRAP 15mins: – 30 wall balls – 5 deadlifts @ 75% of A. D. Rest 2mins E. AMRAP 3mins: – Bar facing burpees

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CrossFit Devonport – 211116

  Strength EMOM 10mins – 3 snatch (BTDM) MetCon 3rds: – 12 2KB push press – 40m overhead plate walking lunge @ 25/20kg – 12 burpee to plate – 1 min rest (count rest’s in total time, but don’t rest after final round…so 2 rest breaks yeah?) 🙂

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