18 Nov CrossFit WOD, November 19, 2019
Posted at 20:00h
in Work out of the day
11/19/2019
Warm-up
Weightlifting
Landmine Presses and pull ups are done as a super set
Landmine Press (Weight)
1a) Half-Kneeling Landmine Press: 4 x 8 ea. No rest.
– 2 warm-up sets + 4 challenging work sets.
– 2 warm-up sets + 4 challenging work sets.
Pull-ups (Max reps)
1b) Strict Pull-ups: 4 x 6. Rest 60s.
Warm-up
2) Warm-up for Metcon x 3 rounds of:
– 5 Box Jumps
– 5 OHS (ascending weight)
– 5 T2B
*Scaling for T2B
– 5 Box Jumps
– 5 OHS (ascending weight)
– 5 T2B
*Scaling for T2B
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
21 Calorie Row
15 Box Jumps (24, 20)
9 T2B
21 Overhead Squats (95, 63)
21 Calorie Row
15 Box Jumps (24, 20)
9 T2B
21 Overhead Squats (95, 63)
AMRAP 3
AMRAP 3 of:
10 Pass Thurs
10 Banded Facepull-aparts
10 Banded Pull-aparts
Then:
Half-Kneeling Landmine Press + Pull-up Set-up
4) Review all of today’s metcon movements
– T2B
– OHS
– Box Jumps