16 Nov CrossFit WOD, November 17, 2020
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Warm-up
2 SETS
25ft (or :20) Toe Walk
25ft (or :20) High Skips
25ft (or :20) High Knees
25ft (or :20) Butt Kickers
25ft (or :20) Toe Walk
25ft (or :20) High Skips
25ft (or :20) High Knees
25ft (or :20) Butt Kickers
Into…
3 SETS
10 Elbow Punches
10 Air Squats
100m Jog
Skill
Metcon (Weight)
5 SETS FOR QUALITY
3-Position Squat Clean*
3-Position Squat Clean*
*1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Squat Clean
-Keep Weight Light to Moderate-
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
7 Hang Squat Cleans (115/78)
100m Run
7 Hang Squat Cleans (115/78)
100m Run
-Rest 1:00-
AMRAP x 5 MINUTES
5 Hang Squat Cleans (135/93)
100m Run
-Rest 1:00-
AMRAP x 5 MINUTES
Max Hang Squat Cleans (155/103)
*Every time you drop the bar perform 5 Burpee Over the Bar. In the first (2) AMRAPs only full rounds count toward score.
(Score is Rounds + Reps)