bench press: bar/10, 50/5, 70/3, 80/3, 90/3+
5 rounds, each for time:
500m row
24 toes-to-bar
12 db hang clean & jerk, 50/35lbs
Rest exactly 2:00 between rounds. Post total time to completion to whiteboard.
READ: Human Power Output and CrossFit MetCon Workouts – CrossFit.com
WATCH: Feeding the Frasers: With Sammy Moniz and Mat Fraser – Working Against Gravity
Guillaume and Olga and baby Taco
ARTICLES
+ Upper Cross Syndrome – Airrosti
CrossFit WOD for Thursday 11/30
for time:
21 push press
42 k2e
15 push press
30 k2e
9 push press
18 k2e
12:00 time cap, then 5×3 bench press
Post time to whiteboard!
HIIT WOD – 12pm
Long Interval
Locomotion
20:00 AMRAP, YGIG
20 Ball Slams
1 Full Rope Pull
Cool Down: Bro-ga
HIIT WOD – 5:30pm
Long Interval
Locomotion
Tabata intervals of:
KB Deadlifts
Plate V Ups
Ball Slams
Broad Jumps
Dbl Db Reverse Lunge
1min rest between movements
