19 Nov CrossFit WOD, November 20, 2020
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Warm-up
AMRAP x 5 MINUTES
100m Jog
10 Scap Push-Ups
5/5 Upright Rows
5/5 Arnold Press
100m Jog
10 Scap Push-Ups
5/5 Upright Rows
5/5 Arnold Press
Strength
Metcon (Weight)
4 Sets
MIN 1 – 12 SA DB Bench Press (R)
MIN 2 – 12 SA DB Bench Press (L)
MIN 3 – :30 Max Push-Ups
MIN 1 – 12 SA DB Bench Press (R)
MIN 2 – 12 SA DB Bench Press (L)
MIN 3 – :30 Max Push-Ups
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
150m Row
5 Clean and Jerks (95/63)
150m Row
5 Clean and Jerks (95/63)
-Rest 1:00-
AMRAP x 5 MINUTES
100m Row
4 Clean and Jerks (135/93)
-Rest 1:00-
AMRAP x 4 MINUTES
75m Run
3 Clean and Jerks (155/103)
(Score is Rounds + Reps)