CrossFit WOD, November 5, 2020

by | Nov 4, 2020 | WOD

201105

Warm-up
Warm-up
4 rounds, not for time of:
5 burpees
5 inchworm (no push-up)
7 shoulder pass throughs, pvc pipe
7 deadlifts, empty barbell
7 hang power cleans, empty barbell
7 overhead squats, empty barbell

*Ensure you are fully warmed-up before beginning the workout.

Metcon Rx
Metcon (Time)
27 Power Snatches, 75/55 lbs
12 Wall Balls (20/14)
21 Power Snatches, 75/55 lbs
12 Wall Balls (20/14)
15 Power Snatches, 75/55 lbs
12 Wall Balls (20/14)
12 Power Snatches, 75/55 lbs
12 Wall Balls (20/14)
9 Power Snatches, 75/55 lbs
12 Wall Balls (20/14)
6 Power Snatches, 75/55 lbs
12 Wall Balls (20/14)
3 Power Snatches, 75/55 lbs
12 Wall Balls (20/14)

Super Fitness Robot time:
14:30 or less.

More Likely time:
23:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Metcon Scaled
Metcon
21 Power Snatches, 75/55 lbs
8 Wall Balls (14/10)
15 Power Snatches, 75/55 lbs
8 Wall Balls (14/10)
12 Power Snatches, 75/55 lbs
8 Wall Balls (14/10)
9 Power Snatches, 75/55 lbs
8 Wall Balls (14/10)
6 Power Snatches, 75/55 lbs
8 Wall Balls (14/10)
3 Power Snatches, 75/55 lbs
8 Wall Balls (14/10)

No Equipment Workout
Metcon
30 Tuck Jumps
Shuttle Run, 200 m (4x 50 m)
26 Tuck Jumps
Shuttle Run, 200 m (4x 50 m)
22 Tuck Jumps
Shuttle Run, 200 m (4x 50 m)
18 Tuck Jumps
Shuttle Run, 200 m (4x 50 m)
14 Tuck Jumps
Shuttle Run, 200 m (4x 50 m)
10 Tuck Jumps
Shuttle Run, 200 m (4x 50 m)

Optional Accessory Work
Metcon
Dumbbell Hammer Curl-to-Shoulder Press
12-12-12-12

Use the heaviest weight you can for each set.
Rest as needed between sets.
4×8-12 reps

Cool Down
Warm-up
Foam Roller (back, lats, etc.)

Lacrosse Ball Trap Stretch
1-2 mins per side.

Straddle Stretch
Hold 1-2 mins.