20 Oct CrossFit WOD, October 21, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
Clean and Jerk (Weight)
Every 90 Seconds
Clean and Jerk
These will be squat cleans and split jerks
Perform 10 singles within 70-80% of 1RM Clean and Jerk
Workout Prep
Workout Prep**
– With Partner –
1 set each
5 Wall Balls
5 Pull ups
5 Box Jumps
– With Partner –
1 set each
5 Wall Balls
5 Pull ups
5 Box Jumps
Metcon
Metcon (Time)
Teams of 2
4 Rounds (each/1:1)
15 Wall Balls (20/14)
12 Pull-ups
9 Box Jumps (24/20)
15 Wall Balls (20/14)
4 Rounds (each/1:1)
15 Wall Balls (20/14)
12 Pull-ups
9 Box Jumps (24/20)
15 Wall Balls (20/14)
22 Min Cap
partner 1 completing an entire round follow by partner 2.
5 Wall Ball front squats
5 Wall Ball Push Press
5 Ring Rows
5 Low Box Jumps + Step Down