31 Oct CrossFit WOD, November 1, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Tue, Nov 1
Warm Up
<p>3 sets<br />5 Kip Swings<br />10 Ring Rows or 5 Pullups<br />5 Pushups<br />- into -<br />3 sets (Empty Barbell)<br />3 Hang Clean High Pull<br />3 Hang Muscle Clean<br />3 Push Press<br />3 Hang Squat Clean<br /> </p>
Weightlifting
Hang Clean (1 x 3)
<p>Hang Squat Clean:<br />- Establish a 3 RM for the day</p>
Clean Deadlift (3 x 3)
<p>3 Clean Deadlift x 3 Sets @90% 1RM Clean</p>
Prep
<p>Workout Prep<br />2 set:<br />4 Deadlfits <br />2 Box Jump Overs (build in height)</p>
Metcon (Time)
<p>42-30-18<br />Deadlift (155/105)<br />Box jump Overs (24/20)</p>
<p>Target time: 10-12 minutes<br />* Time cap: 14 minutes </p>