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CrossFit | 11.30.2020

CrossFit | 11.30.2020

Warm-up
Warm-up
2-3 sets
6 Calories
6 Thrusters
6 Burpees

Dynamic Stretches

Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
20 minute AMRAP
20 Calories
20 Thrusters 75/55
20 Burpees

B) Minimal Equipment
20 minute AMRAP
200 Meter Run
20 DB or KB Thrusters
20 Burpees

C) Bodyweight
20 minute AMRAP
200 Meter Run
20 Jump Squats
20 Burpees

The calories should take 1-1:30 per set. Look to complete the thrusters in 2 sets or less.

Extra Credit
Metcon
3 sets
30 trunk twists
30 V-Ups

Supplemental Programming

Weightlifting
Back Squat (5, 5, 5)
Build up to a heavy set of 5 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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