WODs

CrossFit WOD, November 12, 2019

By November 10, 2019 No Comments
191112

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Back Squat (E:90 x 5, 2 Reps Increasing)
Every 1:30 for 5 Rounds, perform 2 Back Squats increasing your weight each round. Use a spotter as needed, aim to end around 70-80% of 1RM. Record your heaviest 2.

Metcon
191112
5 Rounds for reps:

In 2 Minutes complete:
5 Bear Complex
AMRAP Double Unders in remaining time

: 2 Mins Rest :

Rx = 95/65#
Rx+ = 115/75#

* STIMULUS * Unbroken on the Bear complex (Power Clean, Front Squat, Push Press, Back Squat, Behind Neck Press.) Consistent jump rope reps each round.

Mods – 1.) Complex weight (remove component as needed if mobility is an issue) 2.) Single Unders

Extra Work
Metcon
4 Rounds:

Alternating Barbell Reverse Lunges x 16, working up in weight (8 per leg)

Dragonflies x 20