10 Nov CrossFit WOD, November 11, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Warm up Lower Body
With a barbell + Green band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Weightlifting
Front Squat (Weight)
Metcon
Metcon (Weight)
EMOM x 16
Min 1 15 KBS (53/35
Min 2 10 Pull Ups
Min 3 12 Burpees
Min 4 3 Power Cleans @ 80%
Score = Weight you used for the Power Clean
Every 2 Minutes