12 Nov CrossFit WOD, November 13, 2019
Posted at 20:00h
in Work out of the day
11/13/2019
Warm-up
Gymnastics
Gymnastics Skill
Choose 1 Movement to work on 5 minutes
Then,
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 10 Hollow Rocks + 30 Single Unders
Choose 1 Movement to work on 5 minutes
Then,
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 10 Hollow Rocks + 30 Single Unders
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
5 Bar Facing Burpees
10 Hang Power Snatch (75, 53)
15 Overhead Squat
Rest 2:00
5 Bar Facing Burpees
10 Hang Power Snatch (75, 53)
15 Overhead Squat
Rest 2:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
5 Bar Facing Burpees
10 T2B
15 SDHP (75, 53)
5 Bar Facing Burpees
10 T2B
15 SDHP (75, 53)
*Everytime PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: 10 Burpees
3rd Drop: 10 Hollow Rocks + 10 Supermans
4th Drop: 10 Front Squats w. empty bar
Then,
Review All Metcon Movements:
– Hang Power Snatch
– OHS
– SDHP