CrossFit WOD 11/04/19

Warm-up

Wall sits

Dead bugs

Banded lateral walks

Banded squats

Back squat prep

1/4

1/2

Full

Metcon prep

“Thumbs back” on KB work

Build to starting weight

3.2.1.Go!

Pause Back Squat (3×3 Across)

*Keep weights across. Increase weight from last week.

**Slow tempo in decent. 3-5s

***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.

****Increase weight from last week.

Metcon (Time)

100 Double unders

20 KB Clean and jerk each arm

800m run

20 KB Clean & Jerks each arm

100 Double unders
*KB CJ are from the hip.

**Perform all clean and jerks on one arm before switching. 1-2 sets to complete.

***Work smart in the beginning and find that sweet spot and push hard through the end.

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    Metcon (No Measure)
    Power & Speed (Rowing)

    x10 stroke with as much power as possible. spm below 20. Damper @10

    -Immediately into

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    10 rounds
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    Every 4m for 32m complete

    30s relax squat hold

    30s braced squat hold

    30s seated to touch (back against the wall)

    x20 Goblet Squats

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    Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
    For time, partitioned any way:

    40 muscle-ups

    80-cal. row

    120 wall-ball shots 14/20 lb ball to 9 ft.

    Time cap: 20 min.
    Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
    For time, partitioned any way:

    40 chin-over-bar pull-ups

    80-cal. row

    120 wall-ball shots, 14-lb/20lb ball to 9 ft.

    Time cap: 20 min.

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