30 Nov CrossFit WOD, December 1, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Weightlifting
Power Clean + Jerk (Weight)
EMOM x 10
Power Clean and Jerk %75-80%
Power Clean and Jerk %75-80%
Metcon
Coe (Time)
Ten rounds for time of:
10 Thrusters, 95#
10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
10 Thrusters, 95#
10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
Auxillary Work
1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
INTO
3 sets
5 Thrusters (empty bar – build across)
5 Scorpions (each side – shoulders stay on floor)
5-sec plank hold on rings (extended arms)
5-sec plank hold on rings (bottom of a push-up)
**2. Workout Prep**
1 set
3 Thrusters (pause at the top for 1/2 second and breath)
3 Ring Push Ups (smooth and controlled)