25 Nov CrossFit WOD, November 26, 2019
Posted at 20:00h
in Work out of the day
11/26/2019
Warm-up
Weightlifting
Landmine Press (Weight)
1a) Half-Kneeling Landmine Press: 4 x 8 ea. No rest.
– 2 warm-up sets + 4 challenging work sets.
1b) Shoulder Width Grip Pull-ups: 4 x 6. Rest 60s.
– 2 warm-up sets + 4 challenging work sets.
1b) Shoulder Width Grip Pull-ups: 4 x 6. Rest 60s.
Warm-up
3 rounds of:
– 5 Hang Power Cleans
– 5 Front Squat
– 5 Push Press
– 5 Hang Power Cleans
– 5 Front Squat
– 5 Push Press
Metcon
Metcon (Time)
Every 4:00 x 4 sets:
20 Hang Power Cleans (95, 63)
20 Front Squats
20 Push Presses
** Score is slowest split
20 Hang Power Cleans (95, 63)
20 Front Squats
20 Push Presses
** Score is slowest split
8 Bent-over Barbell Rows
8 Hang Power Cleans
8 Front Squat
8 Push Press
15 Banded Pull-aparts
15 banded pushdowns
Then,
Review all of today’s metcon movements
– Hang Power Clean
– Front Squat
– Push Press