14. November 2023
Nov
14
CrossFit – Tue, Nov 14
Warm-Up
Warm-Up
– 2:00 Row
Then 3 sets:
– 5 Ring Rows with pause at chest
– 5/side Bottoms up shrimp squats
– 5 Hang Muscle Clean + shoulder Press (empty bar)
Strength / Skill
Skill + Strength
10 minutes practice:
A1. Low to High Magnitude arch to hollow Swings
2 sets x 5-10 reps
Rest 1 min between sets
A2. Supine Hip Pops
3 sets x 3 reps
Rest 30 sec
A3. 3-5 kipping Pull-Ups
3 sets x 3-5 reps
Rest as needed between sets x 3 sets
WoD
Pulling Progression (4 Rounds for reps)
4 sets: On a 5 minute clock: – 500/400m row – 10 Chest to bar pull-ups – 20 squat jumps – 6 power cleans @ 70/48kg – AMRAP bar muscle ups in remaining time Rest 2 min between sets
Cooldown / Cashout
Reverse Walk
10 minutes As a Group: Reverse walk with Vest Outside
Score is number of reps of BMU (or scaling) in each rd.