CrossFit- November 24, 2020

 In WOD

Tuesday

Warm-up
MOBILITY
Foam Roll
1:00 Band Cross Body
1:00 Wall Pec Stretch

ACTIVATION
3 rounds:
:30 Erg
BB Complex*
:30 Hollow Hold
:30 Superman Hold

*BB Complex :
2 Clean Pulls + 2 Clean High Pulls + 2 Power Cleans

Fitness & Performance – Hang Power Clean (Weight)
Hang Power Cleans (increasing)
EMOM 3:
3 reps

EMOM 3:
2 reps

EMOM 5:
1 rep

Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 15:
12/9 Calorie Row
12 Weighted Sit ups
5 Hang Power Cleans (95/65)
Metcon (AMRAP – Rounds and Reps)
Performance
AMRAP 15:
15/12
12 Toes to Bar
5 Hang Power Cleans (135/95)

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