17. Nov
CrossFit WOD, November 17, 2022
CrossFit – Thu, Nov 17
Warm-up
<p>2:00 bike at increasing speed</p><p>3 sets<br />3 No Hand (Zombie) Front Squats<br />3 2 second Pause Front Squats<br />3 One and a quarter Front Squats<br />3 In the Hole Front Squats (last rep is a 10 second negative)</p><p>3x High Hang Clean + 3x Hang Clean + 3x Clean</p>
Clean complex (Every :90 x 5 sets)
Complete the following
<p>1 clean pull + 1 power clean</p><p>6/7/8/9/10 RPE</p>
Barbell Bash (Time)
<p>For TIme:</p><p>50 Deadlifts (135/95)<br />40 Shoulder to Overhead (135/95)<br />30 Front Squats (135/95)<br />20 Power Cleans (135/95)<br />10 Thrusters (135/95)</p><p>Option 2</p><p>Same Reps but Barbell = 95/65</p>
<p>Time Cap = 15:00</p>