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WOD

CrossFit WOD, November 22, 2021

By November 21, 2021No Comments

11.22.2021

Warm-up
[3:00-11:00] 8:00 AMRAP
1:00 Bike
10 Bootstrap Squats
10 Weighted Dead-Bugs (single DB)
10 Weighted Pause Cossack Squats (1sec)
:30sec Plank
This warm-up should really help to loosen up the hips and get the core feeling nice and stable before working into our heavy sets of Back Squat. A note that we will need roughly 5:00-7:00 after this warm-up to progressively get to the loading needed for the EMOM.

Specific Prep
[11:00-22:00] Start building to EMOM weight for squats

Weightlifting
[22:00-32:00]
Back Squat (@10X1; 10:00 EMOM)
MIN 1-5: 2 Reps
MIN 6-10: 1 Rep
*start @ 80% of 1RM
Back Squat (@2011; EMOM 10:00; 3 reps)
build every 2 rounds to tough set of 3 for day

Specific Prep
[32:00-40:00] 5/5 box step overs – no weight
3/3 box step overs w/ workout weight
+
1 round @ workout pace
10 sit ups
5 box step overs
5/3 calorie bike

Metcon
[40:00-54:00]

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