CrossFit WOD, November 29, 2018

CrossFit WOD, November 29, 2018

11/29/2018

Warm-up
10-8-6-4-2
RDLs
Muscle Clean from below the knee
Front Squat
Front Rack Reverse Lunge (total reps)
Barbell Row

Hang Power Clean Progressions of Coaches Choice

Weightlifting
Hang Power Clean + Hang Squat Clean (Weight)
Hang Power Clean + Hang Squat Clean: 12 Minutes performing sets of 1 + 1. Rest 60-90s between sets.
RDL (Weight)
RDLs: Work up to a heavy set of 6-8. Rest 90s.
Back Squat (Weight)
Back Squat with a pause: 9 Minutes performing sets of 3. Rest 90s.
– 1 ONE THOUSAND PAUSE

Auxiliary Work
For those that finish early:
Single Arm Farmer Carry: 4 x 100 ft. each. Rest 60s.