WOD

Tuesday 11/21

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

 A. Pistol Skill / Strength
– Pistol Test
– Box Pistol V1 x 5 reps each leg
– Box Pistol V2 x 5 reps each leg
– Banded Pistol x 5 reps each leg
– Counterbalance Pistol x 5 reps each leg
– Heel elevated Pistol x 5 reps each leg

*Perform 10 push-ups after each progression attempt

B. 20 Minute AMRAP
10 Pistols
20 KB American Swings
10 DB Push Press
20 ABMAT Sit-ups

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Sunday 11/19

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. For Time

Buy In…
100 Partner Med Ball Sit-ups

And then…
800m Run
40 Hang Power Cleans
10 Rope Climbs

800m Run
40 Burpee Pull-ups
10 Rope Climbs

800m Run
40 Push Jerks
10 Rope Climbs

Cash Out…
100 Partner Med Ball Sit-ups

M – 95
F – 65

*In teams of (2) athletes
*Alternate repetitions & run together

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Saturday 11/18

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Strict Press
10.10.10.10.10

*Record heaviest weight used w/ technique
*15 minute clock to work

B. Front Squat
10.10.10.10.10

*Record heaviest weight used w/ technique
*15 minute clock to work

C. For Time
30 Thrusters
15 Pull-ups

F – 75/55
P – 95/65
S – 115/85

*2 Minute Time Cap
*Score time of completion

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Wednesday 11/15

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 10 Minute EMOM
1st minute – 10 Back Squats
2nd minute – 5 Box Jumps

*Complete sets of increasing weight / height on the box

B. For Time
21 Box Jumps
21 DB Alternating Arm Snatches
21 Air Squats

400m Run

21 Box Jumps
21 DB Alternating Arm Snatches
21 Air Squats

400m Run

21 Box Jumps
21 DB Alternating Arm Snatches
21 Air Squats

400m Run

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Monday 11/13

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Power Clean and Jerk
5.5.5.5.5

*15 minute clock to work from the floor
*Complete sets of increasing weight

B. For Time
30 Power Clean & Jerk
90 Air Squats

30 Power Clean & Jerk
90 Push-ups

30 Power Clean & Jerk
90 Pull-ups

F – 75/55
P – 95/65
S – 135/95

*Teams of (2) athletes
*Alternate repetitions as you see fit

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Sunday 11/12

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

 A. Barbell Bench Press
10.10.10.10.10

*Record heaviest weight used w/ technique
*15 minute clock to work

B. Barbell Row
10.10.10.10.10

*Record heaviest weight used w/ technique
*15 minute clock to work

C. For Time
400m Run
40 DB Alternating Snatches

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