CrossFit – Wed, Nov 19
Warm Up
Deadlift (Every 1:30 minutes for 7:30 minutes:
*Set 1 – 5 @ 60-65%
*Set 2 – 3-4 @ 65-70%
*Set 3 – 3 @ 70-75%
*Set 4 – 3 @ 75-80%
*Set 5 – 3 @ 80-85%)
Skill Work (Checkmark)
Every minute for 9 minutes (3 sets of):
– 8-10 False Grip Ring Rows
– 100 Foot Plate Overhead Carry
– 6-8 Butterfly Pull-Ups (option for Chest to Bar)
Rx+:
-5 Ring Muscle Ups
-10 Ring dips
-5 Bar Muscle Ups
METCON (AMRAP – Reps)
Complete as many rounds and reps as possible in 7 minutes of:
3 Bar Facing Burpees
3 Hang Power Snatches (115/85lbs)
5 Bar Facing Burpees
5 Hang Power Snatches (115/85lbs)
…etc. adding 2 reps to both movements each round until the 7 minute mark is up.
Rx+: 135/95 lbs
Three rounds of:
10 Banded Good mornings
5 Burpees
5 Inchworms
10 Kb Swings