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WOD

CrossFit WOD, November 19, 2022

By November 18, 2022No Comments

11.19.2022
Our annual In-House comp is here, the Winter Classic '22.  Grab a partner and sign up here: https://competitioncorner.net/events/8770/divisions

Warm-up
[3-12:00] 30s easy bike
30s moderate bike
30s hard bike
+
AMRAP 5:00
5/5 box step ups
5/5 Single Arm DB DL
5/5 Single DB waiter squat
5/5 Single DB Push press

Specific Prep
[12-25:00] 15s Tuck L-hang hold
15s strict knee raises
15s kip swings
5-7 toes to bar/hanging knee raises/sit ups

3 box step overs
3 box jump overs

6 alt. DB snatch
3/3 SA DB thrusters

Metcon
[25-50:00]
Okoye (Time)
For Time @ 85% (25:00 Time Cap)
30-20-10
Alt. DB Snatch (35/25#)
Box Jump Overs (24/20")
Bike Cals

Straight into…

10-20-30
Single Arm DB Thruster (35/25#) Switch sides every 5 reps
Toes to Bar
Bike Cals

OPEN (RX+): DB (50/35#) and Ski Cals

CC: PACER/GRIND
GOALS: Quality Reps, steady pace, smart sets
Okoye (BUILD) (Time)
For Time @ 85% (25:00 Time Cap)
30-20-10
Alt. DB Snatch (25/15#)
Box Jump Step Overs (24/20")
10 Bike Cals after each round

Straight into…

10-20-30
Single Arm DB Thruster (25/15#) Switch sides every 5 reps
Abmat Sit ups
10 Bike Cals after each round

NOTE: 30 Db SN + 30 box step overs + 10 cals (so build will do 3 sets of 10 cals on each part)

Recovery/Endurance Builder
Recovery [50-60:00]
Yoga Flow for 5-10:00
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose