CrossFit – Wed, Nov 23
Weightlifting
Extra Accessory
Metcon (5 Rounds for reps)
EMOM 15minutes
Min 1. 6 Overhead lunge 135/95 lbs
Min 2. 12 TTB
Min 3. 30 sec Max Alt candlestick + Pistol
TC: 15 mins
score = total pistols completed!
Metcon (Checkmark)
On any Machine
4 rounds
5 Cal ALL OUT
30 sec easy
5 Cal ALL OUT
30 sec easy
5 Cal ALL OUT
90 sec easy
Rest 2 minutes after round 2
6 x 1+1+1 Jerk complex
-split jerk with pause in dip
-split jerk with pause in catch
-split jerk
Start @ 55% build for quality in position.