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CrossFit WOD, November 8, 2021

07 Nov CrossFit WOD, November 8, 2021

Posted at 20:00h in Work out of the day by

Monday

Warm-up
3:00 Assault Bike ( Alternate 30secs Moderate/fast into 30secs slow)
-into-
3 Sets
10 PVC Pass Throughs
5 Snatch Grip Shoulder Press (PVC)
5 Overhead Squats (PVC) with Hip Cycle or Banded
5 Kipping Knee Raises

Weightlifting

Workout Prep
Workout Prep**
1 set
5 Toes to Bar
15 second Bike (workout pace)
5 Wall Balls
15 second Bike (workout pace)
Overhead Squat (5 x 3)
3 Overhead Squats x 5 Sets @60-70% (1RM Snatch)

– Rest 60-90 seconds between sets –

Metcon
Metcon (2 Rounds for reps)
For time:
75 Toes to bar
*Every 2 Minute on the Minute
12/10 Calorie Assault Bike. (including 0:00) RX + 15/12

-rest until 12:00-

75 Wall Ball (20/14) RX + (30/20)
*Every 2 Minute on the Minute
12/10 Calorie Assault Bike (including 0:00) RX + 15/12