21 Nov CrossFit WOD, November 22, 2019
Posted at 20:00h
in Work out of the day
11/22/2019
Warm-up
Weightlifting
Push Press (Weight)
Push Press:
1RM in 10 sets. Rest 2:00
– Build over the course of 10 sets – sets should look like: 3-3-2-2-1-1-1-1…
– Beginner: 5 x 5 working technique and only adding weight if form permits
1RM in 10 sets. Rest 2:00
– Build over the course of 10 sets – sets should look like: 3-3-2-2-1-1-1-1…
– Beginner: 5 x 5 working technique and only adding weight if form permits
Warm-up
Review Metcon Movements + Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 of KB Complex:
20 KBS (53, 35)
20 1-Arm KB Push Press – 10 each arm
20 Split Stance KB Rows – 10 each arm
2 Turkish Get-ups – each side
20 KBS (53, 35)
20 1-Arm KB Push Press – 10 each arm
20 Split Stance KB Rows – 10 each arm
2 Turkish Get-ups – each side
Then
40 Shoulder Taps
30 dubs or single unders
20 Jumping Jacks
10 Inch Worm with Push Up
Then
AMRAP 3 of:
10 Over and Back +
10 Banded Facepull-aparts +
10 Banded Pull-aparts