18 Nov CrossFit WOD, November 19, 2020
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Warm-up
3 SETS
10 Alt Groiners
10 Scap Pull-Ups
10 Scap Push-Ups
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+)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
20 Alt. Pistol Squats or 40 Air Squats
6 Ring/Bar Muscle-Ups*
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)
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)