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CrossFit WOD, November 9, 2021

08 Nov CrossFit WOD, November 9, 2021

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

Tuesday

Warm-up
3 Way Banded Shoulder Stretch
INTO
6 min AMRAP
30-sec easy row
8 Alternating Hang dumbbell cleans (lightweight – focus on transition)
8 Single Dumbbell Push Press (each)

Weightlifting
Push Jerk (Weight)
3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk)

– Rest 60-90 seconds between sets –

Workout Prep
Workout Prep**
1 set
5/4 Calorie Row
4 Alternating Hang Dumbbell Clean and Jerks
5 Push Ups

Metcon
Metcon (Time)
For Time:
40/30 Calorie Row
40 Alternating Hang Dumbbell Clean and Jerk (50/35)
80 Push-Ups
40 Alternating Hang Dumbbell Clean and Jerk (50/35)
40/30 Calorie Row