CrossFit WOD, November 30, 2020

CrossFit WOD, November 30, 2020

11/30/20

Weightlifting
Stamina Squating (1 Rep = FSx4 + BSx8 (5×1))
On the Minute x 10 (5rounds)
Min 1 – 4 Front Squats
Min 2 – 8 Back Squats

57% of your 1 RM FS

Week 2/5

We reduced 1 FS and 2 BS per set and went up 7% from last week.

Metcon
Metcon (Time)
ADV RX
50 Pull-ups
21 Power Snatches
35 C2B
15 OHS
20 Bar MU
9 Squat Snatches
Barbell 135/95

RX and ADV RX Masters (40 and up) and ADV RX Teen (16-17)
42 Pull-ups
21 Power Snatches
30 C2B
15 OHS
18 Bar MU
9 Squat Snatch
Barbell 115/85

Extra Gymnastics Work
Metcon (Time)
ADV RX
1 Round For Time:
10 RMU
12 Mat Lengths Walking Lunges (155/105)
10 RMU
8 Mat Lengths Walking Lunges (185/135)
10 RMU
4 Mat Lengths Walking Lunges (225/155)

ADV RX Masters and Teens
15/12 RMU
12 Mat Lengths Walking Lunges (135/95)
8 Mat Lengths Walking Lunges (155/105)
4 Mat Lengths Walking Lunges (185/135)

jumbowp

jumbowp

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