19 Nov CrossFit WOD, November 20, 2019
Posted at 20:00h
in Work out of the day
11/20/2019
Warm-up
Weightlifting
Power Clean x 2 Hang Squat Clean x 2 (Weight)
Build to a heavy set of 2 Power Cleans + 2 hang squats cleans over the course of 7 sets. Rest 2:00
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 Power Cleans (115, 73)
2 Rope Climbs
10 Front Rack Reverse Lunges (115, 73) (5 each)
10 Power Cleans (115, 73)
2 Rope Climbs
10 Front Rack Reverse Lunges (115, 73) (5 each)
L2: (75, 53) (3 ground to standing with rope)
L1: (65, 45) (12 DB Hammer Curls per 2 Rope Climbs)
*Rope Climb Scaling
2) 2 Rounds at a slow pace
Barbell Complex of:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Push Press
5 Back Squats
5 Goodmornings
5 Bent-over Barbell Rows
10 X-Band Walks each direction
Then,
Review Power Clean + Hang Squat Clean Comple