29 Nov CrossFit WOD, November 30, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Weightlifting
Back Squat (Weight)
Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM
Athletes should only need 4-5 sets to establish a 10 rep, and during those building sets, we should only hit 3-5 reps (tops), so we don’t burn out.
Metcon
Metcon (Time)
3 Rounds
15/12 Calorie Assault Bike
20 GHD Sit-Up or V-Ups
15/12 Calorie Assault Bike
20 Toes to Bar
15/12 Calorie Assault Bike
20 GHD Sit-Up or V-Ups
15/12 Calorie Assault Bike
20 Toes to Bar
Time Cap 20 Minutes
30-sec assault bike or Echo Bike
10 Sit Ups (Focus on Leg Extensions)
5 Down dog/seal pose transitions
5 Banded Banded Back Squats (add weight)