28 Nov CrossFit WOD, November 29, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Tue, Nov 29
Warm Up
Weightlifting
Power Clean + Hang Clean + Jerk (1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 x 6sets:
Every 2 Minutes
* Work up to a Heavy, Unbroken set)
The bar can not be dropped between reps, so emphasis on athletes to hold onto the bar through the complex. The bar can be dropped after the push jerk if needed for safety (newer athletes), but unbroken is ideal
Metcon (AMRAP – Rounds and Reps)
7:00 Amrap
3 Power Cleans (185/125)
5 Box Jumps (30/24)
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull