CrossFit WOD, November 2, 2022

by | Oct 31, 2022 | WOD

CrossFit – Wed, Nov 2

Warm-up

A. General

2 sets

30sec Row/Bike/Ski

5 RDL Jump @empty bar

10 Rotating T spine squat

https://youtu.be/ue3M_kDdX34

B1. Specific

“Bang Bang drill”

https://youtu.be/qOFG1L92_3o

B2. Specific

3 Hang clean pull

3 Tall power cleans

5 Front rack elbow rotations

3 Tempo power cleans

3 Pause Front squats*

*Pause for 2 seconds in the bottom

Front rack elbow rotations

https://youtu.be/8rqB4j2iUEA

Weightlifting
Clean (Power Clean + Squat clean
5 x 1 + 1 @ 80%+)

Score:  Max weight

TC: 15mins

Scaling options

Beginner

5 x 3 + 3 @Moderate

Intermediate & Perform

As written

Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

TC: 12mins

KG: 9/6 KG

Score: Time

Scaling options

Beginner

100-150 Wallball@light

Intermediate

150 Wallball@14/10lbs

Perform

Using tabata intervals:

150 wall balls for time @30/20 lbs

Extra Accessory
Metcon (Calories)

Assault/Echo Bike Intervals

Tabata:

8x

:20 Max Cals

:10 Rest

This little bit of heaven can be included in the class if you have the time (it’s only 4 little minutes, come on…)