06 Nov CrossFit WOD, November 7, 2019
Posted at 20:00h
in Work out of the day
11/07/2019
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Weightlifting
Deadlift (Weight)
8 x 3 Every 60 Sec at 60% of 1 RM Deadlift
Auxillary Work
Seated Dynamic Box Jumps:
5 x 3, every 60s.
– to a moderate height
5 x 3, every 60s.
– to a moderate height
Metcon
Snatch Balls (AMRAP – Rounds and Reps)
"Snatch Balls"
AMRAP 7:
7 Power Snatch (95, 63)
10 Wall balls (20, 14)
*Courtesy of CF Southie
AMRAP 7:
7 Power Snatch (95, 63)
10 Wall balls (20, 14)
*Courtesy of CF Southie