WODs

CrossFit WOD, November 13, 2019

By November 10, 2019 No Comments
191113

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Split Jerk (E2M x 5, 3 Reps Increasing)
Every 2 minutes for 5 rounds, perform 3 Split Jerks off the rack. Increase the weight each set and no dropping between reps. Record your heaviest 3.

Metcon
191113
12 Min AMRAP:

20 Alternating Single Leg V-ups
10 Single Arm DB Hang Clean and Jerk
20 DB Box Step-ups 24/20"

Rx = 35/20#
Rx+ = 50/35#

* STIMULUS * Unbroken CnJerks (5/5) Split step-ups in half if needed to maintain output. 4+ Rounds.

Mods – 1.) Shin-up/Tuck/Sit-ups 2.) DB weight (1 for Jerks, 2 for Step) Box height

Extra Work
GHD Situps (3 x 10-15)
Glute-Ham Raises (3 x 8-10)
Use a band as needed to help on ascent.