04. Nov
CrossFit WOD, November 4, 2022
CrossFit – Fri, Nov 4
Warm-up
<p>1:00 mod bike ride – then -</p><p>2 sets</p><p>3 No Hand (Zombie) Front Squats<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>then before workout:</p><p>200m Row (moderate)<br />10 PVC Pass Through<br />10 Overhead Squat (Start with a PVC pipe and build into a light barbell)<br />5 Squat Snatch (Start with a PVC pipe and build into a light barbell)</p>
Jerk/Press Comlex (5 sets Every :90 of the following:
1 Dip + 1 Jerk + 1 BTN Dip + 1 Jerk BTN )
1 Dip + 1 Jerk + 1 BTN Dip + 1 Jerk BTN )
complete the following
<p>BTN= Behind the Neck: if you are uncomfortabel or unfamiliar with this movement, proceed with normal front rack.</p>
Bamm-Bamm Rubble (Time)
<p>For time:<br />21 Squat Snatches (95/65)<br />42/30 Calorie row<br />15 Squat Snatches (95/65)<br />30/24 Calorie row<br />9 Squat Snatches (95/65)<br />18/14 Calorie row</p><p>Option 2</p><p>For time:<br />21 Squat Snatches (65/45)<br />30/24 Calorie row<br />15 Squat Snatches (65/45)<br />24/18 Calorie row<br />9 Squat Snatches (65/45)<br />14/8 Calorie row</p>
<p>Time Cap: 14:00</p>
Accessory Work
<p>3 Sets<br />:30 KB Hollow Hold (Hold one kb overhead and one down at the chest/armpit) (:15 each arm)</p><p><a target="_blank" href="https://www.youtube.com/watch?v=Ey1gxjncGoA&ab_channel=CreatureFitness">KB Hollow Hold </a></p>