09 Nov CrossFit WOD, November 10, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Weightlifting
Snatch (Weight)
– 10 minutes to establish a 1RM Snatch
* Rest 60-90 seconds between sets *
Clean and Jerk (Weight)
– 10 minutes to establish a 1RM Clean and Jerk
* Rest 60-90 seconds between sets *
Workout Prep
Workout Prep**
2 sets
10 Double Unders
3 Deadlifts
2 Strict Handstand Push Ups
1 Bar Muscle Up
2 sets
10 Double Unders
3 Deadlifts
2 Strict Handstand Push Ups
1 Bar Muscle Up
Metcon
Metcon (AMRAP – Rounds and Reps)
Part A
8:00 Amrap
50 Double Unders
10 Deadlifts (185/135)
5 Strict Handstand Push-Ups
8:00 Amrap
50 Double Unders
10 Deadlifts (185/135)
5 Strict Handstand Push-Ups
-rest 1:00 min after part A-
Part B
2:00 min Max Reps
Bar Muscle Ups
Scale to any Pulling Movement you are able to perform
(CTB, PUll Ups, Burpee Pull Ups, Ring Rows )
Put Score for Part B in Comments in Wodify
-into-
4 World’s Greatest Stretch (each side)
-into-
3 sets (PVC or Empty Bar)
3 Muscle Snatch
3 Overhead Squats
3 Muscle Cleans
3 Front Fronts
3 Push Press