CrossFit WOD, November 23, 2020

CrossFit WOD, November 23, 2020

11/23/20
Thanksgiving Schedule:
Thursday Nov. 26th 8:30AM
Friday Nov. 27th 9:30AM
Saturday Nov. 28th 8:30AM

Weightlifting
Stamina Squating (4×1 across)
On the Minute x 8 (4 Rounds)
Min 1 – 5 Front Squats
Min 2 – 10 Back Squats

**Week 1 of 5 for this squat progression.
Barbell stays loaded at 50% of 1 RM Front Squat

Every week we will reduce the reps per set and increase the total rounds
The purpose is to build strength and ability to cycle through higher volume squats.

**Same weight across for all sets.

Metcon
Metcon (Time)
ADV RX
3 Rounds:
50 Wallballs (30/20lbs)
25/20 Cal Bike
10 Single Arm Devil Presses (70/50lbs)

RX
4 Rounds:
30/24 Cal Row
30 Wallballs (20/14lbs)
10 Single Arm Devil Presses (50/35lb)

Extra work if you want an after WOD
Metcon (Time)
ADV RX
For Time:
10 Legless Rope climbs (15′)

RX
10 Rope Climbs

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