03 Nov CrossFit WOD, November 4, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Fri, Nov 4
Warm Up
<p>2 sets:<br />10 PVC Pipe Pass Throughs<br />10 PVE Pipe Around the world (Left and Right)<br />-into-<br />2 sets<br />30-second Jump Rope<br />5 Empty Bar Shoulder Press<br />5 step back lunges<br />50ft Overhead walk with Dumbbell (25ft each arm)<br /> </p>
Weightlifting
Shoulder Press (1×8)
<p>Shoulder Press:<br />- Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.</p>
Metcon (Time)
<p>Partner Workout:<br />100-80-60-40-20<br />Double Unders<br />10-8-6-4-2<br />Wall Walks<br />*50ft Single arm Overhead Walking Dumbbell Lunge (50/35) after each set <br />*Split all reps in whatever sets you decide.<br /> </p>
<p>Athletes must complete the lunge walk after each set is complete before going to the next station. Example: 100 double unders complete – Lunge walk – 10 Wall walks – Lunge Walk – 80 Double Unders…Etc.</p>