13 Nov CrossFit WOD, November 14, 2018
Posted at 20:00h
in Work out of the day
11/14/2018
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
20 Push Press (115, 75)
10 Lateral Burpees Over the Bar
250m Row
Rest 2:00
20 Push Press (115, 75)
10 Lateral Burpees Over the Bar
250m Row
Rest 2:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
20 Hang Power Cleans (115, 75)
10 Burpee Pull-ups
250m Row
Rx+:(Start each round w. 3/2 Bar Muscle-ups)
20 Hang Power Cleans (115, 75)
10 Burpee Pull-ups
250m Row
Rx+:(Start each round w. 3/2 Bar Muscle-ups)
Auxillary Work
2 Rounds
60 Banded Pull-aparts, change hand position each set
– palms up, palms in, palms over
60 Banded Pull-aparts, change hand position each set
– palms up, palms in, palms over
Butt Kicks up and back
Lateral Shuffle up and back
5 Inch Worm with Push up
Leg Swings 10 front to back 10 side to side
30 Banded Pull Aparts
Then 3 Rounds
3 Hang Muscle Cleans
3 Hang Power Cleans
3 Push Press
* add light weight each round