03 Nov CrossFit WOD, November 4, 2019
Posted at 20:00h
in Work out of the day
11/04/2019
Warm-up
Weightlifting
Front Squat (Weight)
Front Squat:
2RM in 10 sets. Rest 2:00
– Goal: 90-95% of current 1RM if know
2RM in 10 sets. Rest 2:00
– Goal: 90-95% of current 1RM if know
Metcon
Simple Man (Time)
For time:
15-10-5
Power Cleans (155, 103)
Front Squat (155, 103)
8 min cap
15-10-5
Power Cleans (155, 103)
Front Squat (155, 103)
8 min cap
Then:
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Toy Soldiers up and back
AMRAP
5 Romanian Deadlifts (squeeze glutes hard at top) +
5 Green Band Walks Left + 5 Right
5 Jumping Squats