08 Nov CrossFit WOD, November 9, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Nov 9
Warm Up
<p>3 Min Machine Then</p><p>3 sets:<br />5 Inch Worms<br />30-sec Plank<br />5 Back Squats (empty bar)</p>
Weightlifting
Back Squat (6 RM for the Day )
<p>Back Squat:<br />- Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.</p><p>Try and reach a heavy 6 rep in 4-5 working sets (not including light warm up set). For working sets we want to hit a few lifts of 3-5 reps and save the 6 rep for the final attempt.</p>
Prep
<p>1 set:<br />10 Double Unders<br />5 GHD’s</p>
Metcon (Time)
<p>5 rounds<br />60 Double Unders<br />20 GHD’s (Or 15 Stick Sit-ups)</p>
<p>Time Cap 12 Min </p>