CrossFit WOD for Monday 11/4
speed bench press 10x3x50-60%, then
AMRAP in 9:00
9 single dumbbell overhead squats, 50/35/20lbs
9 double pushup burpee
All SDOHS should be done on one side per round, alternating arms each round. Post score to whiteboard!
The beginning of the November program: Powerlifting sees Conjugate Method protocols such as bands and odd-lift maxes, while Olympic Weightlifting starts anew with tempo classical lifts, except for that pause jerk.
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WATCH: The Single-Dumbbell Overhead Squat