CrossFit / Wed, Nov 12
- Coach Ivan
- Nov 12, 2025
- 1 min read
Pre WOD Strength
Spend 10min building up to a heavy sled Row for 50 feet
WOD
Four Tabatas in 16 minutes
Tabata Pull-Ups
Tabata BB High Pulls
Tabata Toes To Bar
Tabata Cal. Bike
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See AllWEEK 2 DAY 1 – SQUAT + CLEAN A) Back Squat 5×5 @ 75% B) Hang Power Clean 5×3 (light–moderate, fast) C) Bulgarian Split Squat 3×8 each leg D) Superset – 3 Rounds RDL x10 Hanging knee raises x15 DAY 2 –
Monday | Lower Body Strength + MetCon Happy Birthday Sky & Lisa !!! A) Strength | 36 Back Squats @ BW complete this in sets of 4-6 reps B) WOD | 4 Rounds of: 1min Max Power Cleans 135/95 30sec Rest 1
WEEK 1 DAY 1 – SQUAT + CLEAN A) Back Squat 5×5 @ 72% B) Hang Power Clean 5×3 (light–moderate, fast) C) Bulgarian Split Squat 3×8 each leg D) Superset – 3 Rounds RDL x10 Hanging knee raises x15 DAY 2 –
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203 reps
Rx
High pulls at 75#
100lb sled row
191 reps - scaled
Used blue and red band for pull ups
40lb high pulls
Knee ups