CrossFit WOD, November 19, 2020

CrossFit WOD, November 19, 2020

Thursday

Warm-up
Warm-up
3 SETS
10 Alt Groiners
10 Scap Pull-Ups
10 Scap Push-Ups

Into…

3 SETS
10 Banded Air Squats
10 Banded Steps (L,R)
10 Banded Glute Bridges

Strength
Back Squat (1×6 / 1×6 / 1×6+)
BACK SQUAT
1×6 @ 50-60% (Light-Moderate) of 1RM
1×6 @ 65-70% (Mod)
1×6 @70-75% (Mod-Heavy)
1×6+ @80%*

*As many reps as possible w/o failure…no more than 8-10.

(Score is Weight)

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
20 Alt. Pistol Squats or 40 Air Squats
6 Ring/Bar Muscle-Ups*

*Option for 12 Chest to Bar Pull-Ups

(Score is Rounds + Reps)