14 Nov CrossFit WOD, November 15, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Tue, Nov 15
Warm Up
<p>3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell <br />* Perform 3-5 reps at each movement <br />-into-<br />3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)<br />* 5 minutes (This is strength prep)<br />* 2-3 Times through </p>
Weightlifting
Clean and Jerk (10 x 2)
<p>2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk<br />* Complete a set every 90 seconds *</p>
Metcon (Time)
<p>For Time:<br />30-25-20-15-10*<br />Cal Row<br />GHD Sit Ups (Or Stick Sit Ups)<br /> 15 Min Time Cap </p>