03. Nov
CrossFit WOD, November 3, 2022
CrossFit – Thu, Nov 3
Warm-up
<p>Banded 7’s and Hip Halo -then -</p><p>2 sets of 5 with BB of the following;</p><p>straight leg dead lifts</p><p>Zombie squats</p><p>muscle cleans + strict press</p><p>power cleans + push press</p><p>squat cleans + split jerk – then - </p><p>3x High Hang Clean + 3x Hang Clean + 3x Clean</p><p> - then – before the workout</p><p>15/12 Calorie Ski (OR Row) (moderate)<br />10 Alt Leg V-Up, 5 V-Ups<br />5 No Jump Burpee<br />10 Push Ups<br />10 Hanging Scap Retractions, 5 Kip to Swing<br />3 Strict Pull Up<br />1 halfway rope climb</p>
Clean complex (5 sets every :90:
1 Power Clean + 1 Clean + 1 Power Clean )
1 Power Clean + 1 Clean + 1 Power Clean )
Complete the following
<p>6/7/7.5/8/9 out of 10 RPE</p>
Barney Rubble (Time)
<p>For Time:</p><p>50 Toes to Bar<br />40 Burpee to Bar (6” reach)<br />30 Strict Handstand Push Ups<br />20 Bar Muscle Ups<br />10 Rope Climbs</p><p>Option 2:</p><p>40 Knee to Elbow<br />30 Burpee <br />20 Pike Push Ups<br />10 Pull Ups and Box Dips<br />5 Rope Climbs (scaled)</p>
<p>Time Cap: 13:00</p>