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WOD

CrossFit WOD, November 12, 2021

By November 11, 2021No Comments

11.12.2021

Warm-up
[3:00-15:00] 2 Sets or 8:00
200m Run
9 Scap Pull-Ups
8/8 Single Leg Cross Body RDL
7/7 DB Windmill
6/6 SA DB Front Squat
3 Inchworm

Specific Prep
[15:00-20:00] Front Squat; 2 sets x 5-7 reps; 45-50% and 55-60%

Weightlifting
[20:00-28:00]
Front Squat (@20X1; 3-3-3-3; every 2:00)
Set 1 @ 65-70%
Set 2 @ 65-70%
Set 3 @ 65-70%
Set 4 @ 70-75%
Front Squat (@2011; 5-5-5-5; Every 2:00 )
Building by feel to something moderate for the day

Gymnastics
[28:00-38:00] Bar Muscle-Up PRACTICE/Work
*2 best options for the day
-Box Bar Muscle-Ups
-Banded Bar Muscle- Ups

If Proficient at Bar Muscle ups:
EMOM 8:00
1: 2-5 Bar Muscle Ups – practice stringing reps together
2: 6-8 Alt. DB snatch – build each round to get s bit heavier than workout weight

Metcon
[38:00-58:00]
Carlisle (Time)
For Time (20:00 CAP)
400m Run
16 Alt Dumbbell Snatch 35/25#
24 Pull-Ups
48 Double Unders
400m Run
48 Double Unders
24 Pull-Ups
16 Alt Dumbbell Snatch 35/25#
400m Run

Open/RX+: DB 50/35#, 12 Bar MU, 60 DU

CC: Threshold/Push
Time Domain: 12:00-18:00
DB snatch weight can be on heavier side today based on volume and your proficiency, so if you are confident with this movement, let’s go a bit heavier today
Carlisle (BUILD) (Time)
For Time:
200m Run
16 Alt Hang Dumbbell Snatch 25/15#
24 Ring Rows
96 Single Unders
400m Run
96 Single Unders
24 Ring Rows
16 Alt Hang Dumbbell Snatch 25/15#
200m Run

Cool Down/Stretch
[58:00-60:00] 60sec/60sec Scorpion Stretch
60sec/60sec Single Leg Forward Fold
2min Barbell Adductor Stretch
2min Prayer Stretch

Accessory Work
Metcon (Time)
3 Rounds (For Quality)
2x (:15sec Passive Hang + :15sec Active Hang)
10/10 Single Arm DB Chainsaw Row
20 Straight Arm Banded Lat Pull Downs
10 Banded Face Pulls
Rest 2-3:00 B/T Sets

EXTRA Competitor WOD
Muscle Clean + Push Press + Split Jerk (8:00 EMOM)
Set 1-3: 2+2+2
Sets 4-8: 2+1+2

*choice on loads, but goal here is to keep positions strong, fast, and snappy

Hang Clean + High Hang Clean + Split Jerk (1.1.1 x 6 sets; rest as needed)
@ 70-75%
Halting Hang Clean Pull (3 Sets x 4 Reps; rest as needed)
Pause at 2” off floor and 2” above the knee

use 85-90% of Clean 1RM
Metcon (Time)
3 Sets
18-15-12
Calorie Row
Dumbbell Bench Press 70/50
Rest 2:30 B/T Sets

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