12 Nov CrossFit WOD, November 13, 2021
Posted at 20:00h
in Work out of the day
Saturday
Warm-up
Workout Prep
Workout Prep**
– Have athletes partner up and practice transition/rotation on and off machines and holding while warming up to clean and jerk weight –
– Have athletes partner up and practice transition/rotation on and off machines and holding while warming up to clean and jerk weight –
Metcon
Metcon (Time)
Partner
3000/2400m AB
*Partner Holds Handstand
-into-
50 Clean and Jerks (155/105) (split as needed)
-into-
1500/1200m Ski Erg or Row
*Partner Front Holds Sandbag Bear Hug (150/100) or Barbell Front Rack Hold (155/105)
3000/2400m AB
*Partner Holds Handstand
-into-
50 Clean and Jerks (155/105) (split as needed)
-into-
1500/1200m Ski Erg or Row
*Partner Front Holds Sandbag Bear Hug (150/100) or Barbell Front Rack Hold (155/105)
30 Min Time Cap
30-sec bike erg
30-sec ski erg
10-sec sandbag hold
5 Clean and Jerks (empty bar – build to working weight)