04 Nov CrossFit WOD, November 5, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Weightlifting
Bench Press (Weight)
5.5.5.3.3.1.1
Building to a Heavy for the Day
Workout Prep
Workout Prep**
2 sets
5 Dumbbell Push Press
2 Box Jump Overs
5 Dumbbell Cleans
2 Box Jump Overs
2 sets
5 Dumbbell Push Press
2 Box Jump Overs
5 Dumbbell Cleans
2 Box Jump Overs
Metcon
Metcon (2 Rounds for reps)
AMRAP 8 Minutes
3-6-9-12. . .
Double Dumbbell Push Press (2×50/2×35)
*10 Box Jump Overs (24/20) after each set Push Press
3-6-9-12. . .
Double Dumbbell Push Press (2×50/2×35)
*10 Box Jump Overs (24/20) after each set Push Press
-Rest 5:00-
AMRAP 8 Minutes
3-6-9-12. . .
Box Jump Overs (24"/20")
*10 Double Dumbbell Power Clean (2×50/2×35) after each set of Box Jump Overs
30-sec single/double unders
4 Box Step Ups (each side)
4-inch worms (reach through legs at top)
4 Double Dumbbell Clean and Push Press (lightweight)