CrossFit WOD, November 8, 2021

by | Nov 6, 2021 | WOD

Monday, November 8th 2021

Warm-up
A. General
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations

B. Specific
2 sets @ascending
3 Snatch high pulls
3 OHS
3 tall Snatches
3 tempo snatches

Weightlifting
Snatch (5 x 1 @85%+)
Score: Max weight
TC: 15mins

Scaling options
Beginner
5 x 3 @moderate

Intermediate
As written

COMP
3 sets
1 x 1 @ 80%
2 x 1 @ 82.5%
3 x 1 @85%+
Rest 2 mins between sets

Metcon
Metcon (3 Rounds for reps)
Every 7 mins x 3 sets
2 rounds
60 Double unders
20 Thrusters 75/55lbs
10 Burpee pull-ups

KG: 40/30
Score: Time of each set
TC: 21 mins

Scaling options
Beginner
60 Single unders
15-20 DB Thrusters @Light
6-10 Burpees + 6-10 Ring rows

Intermediate
30 Double unders
20 Thrusters @65/45 lbs
6-10 Burpee pull-ups

COMP
Every 7 mins x 3 sets
2 rounds
40 Heavy rope double unders
20 Thrusters @75/55 lbs
10 Burpee pull-ups

Extra Accessory
Metcon (Weight)
Banded russian KB swings
5 x 15reps @unbroken
Rest 2mins

Goal: Post chain power endurance