01 Nov CrossFit WOD, November 2, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Weightlifting
3 Position Power Clean (Ground, Below the Knee, Hang) 1×3 (Weight)
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean.
– Complex is completed unbroken!
– Workout up to heavy set in 15 Minutes
Workout Prep
Workout Prep**
2 sets
1 Rope Climb (1 Pull)
10ft Kettlebell Lunge
5/4 Calorie Row
2 sets
1 Rope Climb (1 Pull)
10ft Kettlebell Lunge
5/4 Calorie Row
Metcon
Metcon (Time)
For Time:
5 Rope Climbs
100ft Double Kettlebell Front Rack Walking Lunge (2×53/2×35)
30/24 Calorie Row
100ft Double Kettlebell Front Rack Walking Lunge (2×53/2×35)
5 Rope Climbs
5 Rope Climbs
100ft Double Kettlebell Front Rack Walking Lunge (2×53/2×35)
30/24 Calorie Row
100ft Double Kettlebell Front Rack Walking Lunge (2×53/2×35)
5 Rope Climbs
10 PVC Pass Throughs
5 PVC Around the world (Left and Right)
-into-
2 sets (empty bar)
30 second Row
5 Clean Grip Deadlifts
5 High Pulls
5 Hang Muscle Cleans
5 2in Drops
– into –
2 sets (empty bar)
2 Power Cleans
2 Hang Power Cleans (below the knee)
2 Hang Power Cleans