WODs

CrossFit WOD, November 27, 2018

By November 26, 2018 No Comments
Hail to the Chief

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Strict Press (1 AHAP)
In 15 minutes, build to your heaviest 1RM Strict Press. Take rest between attempts, increase the weight each set and record your heaviest single.

Metcon
Hail to the Chief
8 Min AMRAP:

2 Push Press 95/65# Rx/ 115/75# Rx+
4 Burpees over Bar
4 Push Press " "
6 Burpees over Bar
6 Push Press " "
8 Burpees
8 Push Press
10 Burpees
10 Push Press
12 Burpees
etc… Increasing by 2 reps

Round 1 = 2 PP, 2 = 4 PP etc.
Scaling – Press weight, No push-up burpees, Step in/out Burpees, Step over bar

Extra Work