CrossFit WOD, November 30, 2018

Muscle snatch

Weightlifting
Muscle Snatch (1×1)

Weightlifting
Bent Over Row (3-3-3-3-3)

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 28, 2018

Damage Control

Metcon
Damage Control (Time)
30 RMU
at the top of each minute do 8 Burpees
Start with MU

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 27, 2018

Back Squat 1×20

Weightlifting
Back Squat (1×20)

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 26, 2018

Gravedigger

Metcon
Gravedigger (AMRAP – Reps)
12:00 AMRAP
3 box jump 30/24
3 C2B pullups
6/6
9/9
12/12…..
Up by 3 reps til 12:00 is up

Skill
November muscle up Skill
Complete 50 reps of:
•Straight leg false grip transitions
•These should be completed within 5 minutes

CrossFit WOD, November 24, 2018

Saturday Team Wod 7/14/18

Metcon
Deadlift Hold/KB/DB
20:00 Amrap
120 AKB
80 KB or DB Push press (one arm switch as needed)
60 Around the World
100m waiters/suitcase carry

Around the world:

No Score, just fun
Pick men/women barbell weight all team agree on
1 teammate holds, one works, one rests
walk is waiter one hand (overhead) Suitcase other hand
can use DB, Kb or one of each

CrossFit WOD, November 23, 2018

Werk

Metcon
Werk (Time)
5 Rounds for time of:
•20 DB Box step-overs (50/35)
•15 Knees-to-elbows

Skill
Skin the Cat (AMRAP – Reps)
5 sets of 2
1:00 rest between sets

CrossFit WOD, November 22, 2018

Thanksgiving with the Girls

Metcon
Thanksgiving with the Girls (Time)
For Time
"Angie’s" House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats
"Helen’s" House
400 meter Run
21 Kettlebell Swings (53/35 lb)
12 Pull-Ups
"Fran’s" House
15 Thrusters (95/65 lb)
"Nancy’s" House
400 meter Run
15 Overhead Squats (95/65 lb)
"Grace/Isabel’s" House
20 Ground-To-Overheads (95/65 lb)
"Kelly’s" House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Balls (20/14 lb)

CrossFit WOD, November 21, 2018

Big Clean Complex

Metcon
Big Clean Complex (Weight)
6 Sets of the Following Complex:
Every 4:00
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

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 20, 2018

Angie’s Stepsister

Metcon
Angie’s Stepsister (Time)
50 C2B pull-ups
50 Ring push-ups
50 GHD sit-ups
50 Overhead squats (45/35)

Skill
November Skill Rope Climb #2 (AMRAP – Reps)
Every 90 seconds for 5 rounds complete
2 Rope Climbs