CrossFit WOD 11/29/19


Seated wall slides

Standing lag slides

Dynamic medball plank 30s

Push up x5

3 rounds

Push-jerk prep

Press in dip (three different depths to identify high, medium, and low.)

Tall jerks

Push jerk (coach two count tempo.)

Metcon Prep:

Demo movements

Super set bench and high pulls to find working weights.

Push Jerk (4×3)

*Utilize three different depths during the catch.

**The goal is to increase ROM and develop comfort deeper in the squat.

***Keep weight across.

Metcon (Time)

Bench x10


Air Squat x30

5 rounds
*First three rounds of bench should remain unbroken. Final two should require multiple sets

**Keep the high pulls and air squats moving fast and near unbroken for the 5 rounds.