131118 Monday


Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with 5-10:
Front Squat,
1-arm DB Press,
Pull-up (Strict Rnd 1) or Ring-Rows,
KB Good Morning,
Mobility.

Strength/Skill Development

A1. : Thruster (5-8 x 3. )

A2 : 1-arm DB High-Pull (@ 21×1; 4-7 x 3)

WOD

A : Metcon (AMRAP – Reps)

60s AMRAP Thrusters (60-70% of today’s best Thruster x 8 NTE 95/65lbs)
30s Rest
30s AMRAP Pull-ups/Ring-rows
30s Rest
30s AMRAP Thrusters
30s Rest
20s AMRAP Pull-ups/Ring-rows
30s Rest
20s AMRAP Thrusters
30s Rest
10s AMRAP Pull-ups/Ring-rows

3 minutes Rest

B. : Metcon (AMRAP – Reps)

Complete 4 Rounds of:
30s Burpee Box Jumps (NTE 24/20″)
60s Rest