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WOD

CrossFit WOD, November 21, 2022

By November 20, 2022No Comments

11.21.2022
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
[3-10:00] 6:00 of
5 squat to stands + single Arm OH reach
10 PVC Pass Throughs
5 push up + down dog
30s bike – increase pace each round

Specific Prep [10-18:00] 5 reps each w/ Empty bar or PVC pipe (reference video for what these are)
Cleans
Rack Delivery
No Dip Muscle Clean (from high hang position)
Front Squat
Tall Cleans (full squat)
+
Jerks:
behind the neck elbow rotation
strict press (from front
BTN press
Dip Squats
Push Press
Push Jerks (alt. front rack/back rack)
BTN Split Jerk
Tall Jerk

Weightlifting
[18-33:00]
Power Clean + Front Squat + Power Clean + Split Jerk (1.5.1 x 4 sets; every 3:30)
Builde each set to a tough complex
Squat Clean + Front Squat + Split jerk (1.5.1 x 4 sets; every 3:30)
Build each set to a tough Complex
Hang Power Clean + Front Squat + Push Press (3.5.3; x 4 sets; every 3:30)
Build as form allows

Specific Prep
[34-40:00] Prepare for OHS:
w/ Empty bar/PVC
5 Hang Muscle Snatch
5 Snatch balance
5 empty bar OHS
+
Build to Workout weight
+
1 Power Snatch + 7-10 OHS
5-10 hang Power Cleans

Metcon
[40-50:00]
Turkey Leg (AMRAP – Rounds and Reps)
AMRAP 10:00 @ 85-90%
5/4 cal bike
10 Hang Power Clean (115/75)
5/4 cal bike
10 Overhead Squat (115/75)

OPEN(RX+): 135/95#

CC: Push/Threshold
GOALS: HIGH effort w/ even splits AND then push effort/pace a notch in 90-120s to
Barbell should be weight you are able to go unbroken with, however you strategy may have a break in the set of 10, to keep you pushing that pace.
bike pace should be as hard as you can push and still go right to bar and pick it up.
Turkey Leg (BUILD) (AMRAP – Rounds and Reps)
AMRAP 10:00 @ high but sustainable pace
5/4 cal bike
10 Hang Power Clean (65/45)
5/4 cal bike
10 Overhead Squat (65/45)

MODIFICATIONS for OHS: Front Squat, Goblet squat, or lighter weight for OHS (PVC pipe)

MAIN Goal is to try to stay moving through the entire 10:00

Recovery/Endurance Builder
[50-60:00]
(start these about 30-60s after workout is over)
60s slow PVC OHS
60s Slow PVC hang power clean
+
EMOM 5:00
12s fast empty bar push press + 45s slow/recovery PVC strict press