WODs

CrossFit WOD, November 6, 2019

By November 3, 2019 No Comments
Frimaire

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Front Squat (E2M x 5, 3 Reps Increasing)
Every 2 minutes for 5 rounds, perform 3 Front Squats. Increase the weight each round, gameplan to end around 70-75% of your 1RM. Record your heaviest 3.

Metcon
Frumaire
12 Min EMOM: For reps

Min 1 =
10 Thrusters
AMRAP Medball Sit-ups 20/14#

Min 2 = REST

Rx = 75/55#
Rx+ = 95/65#

* STIMULUS * Unbroken Thrusters, modify weight as needed. Score is completed sit-ups each round. Pace to maintain consistency and similar reps each round.

Mods – 1.) Barbell weight/Push Press/Front Squat 2.) Medball weight/unweighted sit-ups

Extra Work
Metcon
3 sets:

10 V Ups
10 Tuck Ups
10 Hollow Rocks

Modify movements to hollow hold, sit-ups if needed.