17 Nov CrossFit WOD, November 18, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Fri, Nov 18
Warm Up
<p>3 sets (empty barbell)<br />5 Deadlifts<br />5 Strict Press<br />5 Front Squats<br />5 Power Cleans<br />5 Thrusters<br /> </p>
Weightlifting
Shoulder Press (Weight)
<p>Shoulder Press:<br />- Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM.</p>
Prep
<p>3 sets:<br />1 Deadlifts<br />1 Shoulder to Overhead<br />1 Front Squat<br />1 Power Clean<br />1 Thruster</p>
Metcon (Time)
<p>50 Deadlifts (135/95)<br />40 Shoulder to Overhead (135/95)<br />30 Front Squats (135/95)<br />20 Power Cleans (135/95)<br />10 Thrusters (135/95)</p><p>Time Cap 20 Min </p>