04 Nov CrossFit WOD, November 5, 2018
Posted at 20:00h
in Work out of the day
11/05/2018
Warm-up
Weightlifting
Squat Clean (Weight)
1) Squat Clean: 1RM.
Rest 2:00
– Build to a 1RM over the course of 6-7 sets.
– Beginner: Work on Technique with light loads or Front Squat up to a moderate set of 3.
Rest 2:00
– Build to a 1RM over the course of 6-7 sets.
– Beginner: Work on Technique with light loads or Front Squat up to a moderate set of 3.
2) Metcon Prep: Warm-up KBS/Goblet Squats/Double Unders
Metcon
Metcon (Time)
4 RFT:
15 KBS (70, 53)
30 Double Unders
15 Goblet Squats (70, 53)
30 Double Unders
15 KBS (70, 53)
30 Double Unders
15 Goblet Squats (70, 53)
30 Double Unders
15 Min Time Cap
Tested on 6/18
– Walking Lunges
– Russian Swings
– Air Squats
– Yoga Push-ups
– Goblet Squats
– Thoracic Rotations each side
– Hollow Rocks
– American Swings
– Burpees