03 Nov CrossFit WOD, November 4, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Workout Prep
Workout Prep**
Every 20 seconds (3 sets)
2 Burpee to Bar
Every 20 seconds (3 sets)
2 Burpee to Bar
Weightlifting
Snatch (Weight)
Snatch:
Perform 5 singles within 60-75% of 1RM Snatch
Perform 5 singles within 60-75% of 1RM Snatch
Every 90 Seconds for 5 Sets
Clean and Jerk (Weight)
Clean and Jerk:
Perform 5 singles within 60-75% of 1RM Clean and Jerk
Perform 5 singles within 60-75% of 1RM Clean and Jerk
Every 90 Seconds for 5 Sets
Metcon
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6" target
Burpees to a 6" target
-into-
4 World’s Greatest Stretch (each side)
-into-
3 sets (PVC or Empty Bar)
3 Muscle Snatch
3 Overhead Squats
3 Muscle Cleans
3 Front Fronts
3 Push Press