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CrossFit | 11.16.2020

CrossFit | 11.16.2020

Warm-up
Warm-up
3 sets
10 Air Squats
10 Push Ups
10 Sit Ups

Dynamic Stretches

Metcon
Metcon (Time)
A) RX
Complete the following for time
60 Back Squats 95/65
60 Push Press 95/65
60 Wall Balls 20/14

B) Minimal Equipment
Complete the following for time
60 DB or KB Squats
60 DB or KB Push Press
60 DB or KB Thrusters

C) Bodyweight
Complete the following for time
120 Squats
120 Push Ups
120 Jump Squats

Choose a weight for the barbbell that will allow you to complete 60 reps in 3-4 sets. Same for the medicine ball.

Extra Credit
Metcon
3 sets
20 Feet Over the DB or KB
20 V-Ups
20 Leg Raises

Supplemental Programming

Weightlifting
Back Squat (7)
Build up to a heavy set of 7 reps.

Accessory
Front Squat (10, 10, 10)
Use BB, DBs or KBs.
Single Leg Squat (10, 10, 10)
Split squat, box, pistol

Choose a variation of the single leg squat and complete for 10 reps.

Gymnastics
Pull Up Practice (Max reps)
Use BB, DB, or KBs for pull ups. Do strict pull ups or one of the following variations below if you are unable to do weighted pull ups.

Pull up variations in order of difficulty –
Rows (doorway, ring, BB, DB, or KBs), Negatives, 90 degree pull ups, strict pull ups, kipping pull ups, chest to bar kipping pull ups, butterfly pull ups, chest to bar butterfly pull ups.

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