18 Nov CrossFit WOD, November 19, 2018
Posted at 20:00h
in Work out of the day
11/19/2018
Warm-up
Weightlifting
Back Squat (Weight)
Back Squat
3 x 5, 3 x 3,
adding weight each set. Rest 2:00-3:00 min
3 x 5, 3 x 3,
adding weight each set. Rest 2:00-3:00 min
Bench Press (Weight)
Bench Press:
3 x 10,
3 x 5,
adding weight each set. Rest 2:00
3 x 10,
3 x 5,
adding weight each set. Rest 2:00
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
100 Ft. Farmer Carry (AHAP)
8 BB RDLs
12 Front Reverse Lunges (6 each)
*Athlete choice of Barbell Loading
100 Ft. Farmer Carry (AHAP)
8 BB RDLs
12 Front Reverse Lunges (6 each)
*Athlete choice of Barbell Loading
Put the weight you used in Wodify
10-8-6-4-2
RDLs
Muscle Clean from below the knee
Front Squat
Front Rack Reverse Lunge (total reps)
Barbell Row