17. November 2025
Nov.
17
CrossFit – Mon, Nov 17
Suggested Warm-Up
Warm-Up
2 SETS
4 Yoga Push-Ups
8 Kang Squats
8 Jumping Air Squats
8 Alt. Box Step-Over
Into…
2 SETS
5 Clean Pulls
5 High Pulls
5 Muscle Cleans
5 Box Jump-Overs
Strength – All
Power Clean (ON A 20:00 RUNNING CLOCK…
Build a 1-RM Power Clean)
Workout – Performance
FOR TIME (Time)
20-15-10
Hang Power Clean (135/95)
Box Jump Overs (24/20)
(Score is Time)
KG BB: (60/42.5)
Workout – Fitness
FOR TIME (Time)
20-15-10
Hang Power Clean (95/65)
Box Jump Overs (20)
(Score is Time)
KG BB: (42.5/30)
Optional Cool Down – All
2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
Extra Credit – All
NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.
1.) 5×2 (Weight)
Snatch Balance @ 80-85%
(Score is Weight)
2.) 4×3 (Weight)
Snatch Pulls @ 90-95%
(Score is Weight)
(Score is Weight)
Week 7 of 7
The Other CF Total Strength Cycle