CrossFit WOD, November 16, 2018

Priced Out

Metcon
Priced Out (Time)
20 Squat Snatch 155/105#
40 pistols (alt)
25 Push Jerks 185/135#
50 pistols (alt)

Skill
C2B SKILL Nov 2018 (5 Rounds for reps)
5 Sets
3 Strict supine grip C2B
Hold Chin over bar for 2 seconds
3 Second descent
Then immediately pull
Rest 1:00 Between sets

Scaled option
1. Use band that is challenging
Yet allows for Rx cadence

CrossFit WOD, November 15, 2018

Lynne’s Disaster

Metcon
Lynne’s Disaster (AMRAP – Reps)
Every 5:00 for 5 Rounds
Run 400m
Max strict pull-ups
Max Bench press 185/125#

Total reps combined

CrossFit WOD, November 14, 2018

Deficit Deadlift

Weightlifting
Deficit Deadlift (7×3)
Stand on 2-4" of plates

Ascending post heaviest weight. Deficit in comments

Skill
HSPU Skill work Nov 2018 (AMRAP – Reps)
EMOM for 6 minutes:
2-5 Pseudo planche push-ups *note the placement of shoulders in relation to the wrists in video
10 Second planche lean

Scaled Options:
1. Regular push-up + planche lean.
2. Push-up with hands on plates/box/bench + plank hold.

CrossFit WOD, November 13, 2018

Dragon

Dragon (AMRAP – Reps)
AMRAP 10
Row 2k
AMRAP strict HSPU

Skill
Every 90 seconds complete 10-8-6-4-2 of:
Seated straddle alternating rope pulls.
• Begin the first set with 10 reps, the 2nd set 8 reps, and so on.
• Each pull=1 rep
• Strive to get the lower hand to touch near the chest.

Scaled Option:
1. Bend the knees.
2. Keep feet on floor, but maintain straight legs.
3. Keep feet on floor, near the rope.

CrossFit WOD, November 12, 2018

BroDozer

Metcon
BroDozer (Time)
21 AKB 70/53#
12 Squat Cleans 155/105#
15 AKB
9 Squat Cleans
9 AKB
6 Squat Cleans

Skill
C2B SKILL Nov 2018 (5 Rounds for reps)
5 Sets
3 Strict supine grip C2B
Hold Chin over bar for 2 seconds
3 Second descent
Then immediately pull
Rest 1:00 Between sets

Scaled option
1. Use band that is challenging
Yet allows for Rx cadence

CrossFit WOD, November 10, 2018

Saturday 11/10/18

Warm-up
https://www.youtube.com/watch?v=k7VkHk8F-v0

Metcon
Saturday 3/24/18 (Time)
Run 1 Mile
10 Box Jumps 24/20"
Run 800
15 Box Jumps
Run 400
20 Box Jumps
Run 200
25 Box jumps

CrossFit WOD, November 8, 2018

Northern Nightmare

Metcon
Northern Nightmare (Time)
25 HSPU
50 T2B
75 Power Cleans 95/65#
100 AbMat Sit-ups
125 Deadlifts 95/65#
150 Air Squats

Skill
T2B Skill work (Max reps)
Complete 3 sets of:
30 Second AMRAP seated pike raises (hands between hips and knees).
1 Minute rest between sets.

Scaled Option:
1. Alternating legs.
2. Place hands slightly behind the hips.

CrossFit WOD, November 7, 2018

Push Jerk and Weighted Pull-ups

Weightlifting
Push Jerk (5 sets of 3)
Ascending post heaviest completed set

Skill
Weighted Pull-ups (5 sets of 3)
E2MOT2M