29 Nov CrossFit WOD, November 30, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Nov 30
Warm Up
Metcon (Time)
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (115/80)
2-4-6-8-10-12-14-16-18-20
50ft Shuttle Run (25ft = 1 Rep)
Time Cap 20 Min
Auxillary Work
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
8 min AMRAP
5 Front Squats (empty bar)
5 Strict Press
5 Up Downs
10 Lateral Bar Jumps
2. Workout Prep
3 sets
3 Thrusters (build-in weight)
50ft Shuttle Run (practice turning)