CrossFit WOD, November 27, 2018

26 Nov CrossFit WOD, November 27, 2018

Posted at 20:00h in Work out of the day by admin

11/27/2018

Warm-up

With a light KB, perform the following for :20 on/:10 of (10 total intervals):
1-Arm KB Swing – R
1-Arm KB Swing – L
KB Push Press – R
KB Push Press – L
Single Arm KB Row – R
Single Arm KB Row – L
Lateral Burpee over the KB
Goblet Reverse Lunge – R
Goblet Reverse Lunge – L
KB Weighted Situp

Weightlifting

Split Jerk (Weight)

Warm up your Split Jerk to 70% of your max, Then EMOM 10 Perform 1 Split Jerk

Metcon

Metcon (Weight)

EMOM 10:
ODD Minutes: 15 KBS (53, 35)
EVEN Minutes: 2 Rope Climbs

* If you did all the reps, put the KB weight you used for your score and click Rx.

Auxillary Work

Single Arm OH Banded Tricep Extensions: 3 x 25 each. Rest 30s.