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Tuesday 11/20

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 8 Minute EMOM
1st minute – 10 Single-Arm KB Step-ups (5 ea.)
2nd minute – 10 Hollow Snaps

*Begin with a challenging KB weight and increase if needed

B. For Time
50 Deadlifts
40 Box Jumps
30 T2B
20 Burpee Box Jump Overs
30 T2B
40 Box Jumps
50 Deadlifts

*In Teams of 2
*Score time of completion
*25 minute time cap

F – 95/65
P – 135/95
S – 155/105

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Monday 11/19

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Pause Rep Front Squat
5 x 3 reps

*Pause for a 2-3 second count in the bottom of each squat
*Superset with 10 Single-Arm KB Strict Press (each arm)
*15-20 minute clock

B. “Jackie”
1,000m Row
50 Thrusters
30 Pull-Ups

*If larger class, use follow the leader format
*20 burpee penalty for any dropped barbells

M – 45lb
W – 35lb

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Sunday 11/18

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. For Time
Buy in… 1 mile run

100 Wall Ball Shots
80 Weighted ABMAT Sit-ups
60 OH Barbell Lunges
40 Burpees over Barbell
20 Barbell Surrender Squats
10 DB Man Makers

Cash out… 2,000m Row

*In Teams of 2
*Run together and alternate reps / meters as each team sees fit
*40 minute time cap

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Thursday 11/15

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Split Jerk
5.4.3.2.1.

*15 minute clock
*Increase weight as technique remains
*Bar starts from the rack
*Superset with 5 DB Single-Legged RDL (each)

B. 20 Minute AMRAP
600/500m Row
20 S2O
40 Double-unders (2:1)
60 Hollow Rocks

*In Teams of 2
*Partners alternate meters / reps as they see fit

F – 95/65
P – 115/75
S – 155/105

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Wednesday 11/14

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 6 Minute EMOM
1st – 3 Snatch Lands
2nd – 20 ABMAT Sit-ups

*Increase depth with each set (but do not go below parallel)
*Focus on start / land foot positioning

B. 6 Minute EMOM
1st – 3 Snatch Balance
2nd – 20 Hollow Leg Raises

*May increase weight, but keep focus on technique

C. Every :90 for 6:00 (4 Sets)
– 3 Hang Snatches

*May increase weight as technique remains
*Landing in the bottom of the squat

B. For Time
21-15-9
Overhead Squats
Box Jumps

F – 65/45 – 24″/20″
P – 115/75 – 30″/24″
S – 135/95 – 30″/24″

*10 minute time cap

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Tuesday 11/13

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 10 Minute EMOM
1st – 20 seconds Hover Drill
2nd – 20 seconds Barbell Front Squat Hold

*Use empty barbell and start from the rack
*Increase 5 seconds every round (both movements)

B. 20 Minute AMRAP
20 Handstand Push-ups
30 Front Squats
20 Burpees facing Barbell

*In Teams of 2
*Score Rounds and Reps

F – 95/65
P – 135/95
S – 165/115

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Sunday 11/11

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Barbell Reverse Lunge
20.20.20.20. (10 per leg)

*20 minute clock
*Superset with 20 Single-Arm DB Bench Press (each arm)

A. In 15 minutes or less
50 Double-Unders
40 Burpee Plate Hops
30 Hollow Rocks
20 Hand Release Push-Ups (no rock)
10 OH Plate Walking Lunges

*14 Plate Hold Russian Twists EMOM

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