Thursday's WODs!

November 7, 2019

Who's exciting for the last Open WOD!? Stay tuned to the games site tomorrow at 8pm for the release of 20.5!

 

Here are your Thursday WODs...so much fun to choose from!

 

Thursday Nov. 7, 2019

 

CrossFit (7am/9am/5:30pm/7:30pm)

 

Warm-up:

 

One time through:

20 calories

10 Strict Pull Up

20 Cossack Squat

1:00 handstand hold

2 lengths of your choice of mobility

 

Strength:

 

Every 90 seconds x 10 sets:

Power Clean + Front Squat + Jerk

 

Sets 1-5:

Pause at receiving position of split jerk for 1-2 seconds before recovering)

Sets 6-10: No pause in receiving position

 

Build over the course of the 10 sets.

 

WOD:

 

For Time

 

Buy-In:

20 Push-ups

 

Then, 3 Rounds of:

15 Hang Power Snatch, increasing

10 Overhead Squats

 

Cash-out:

20 HSPU

 

Women’s loads:

55, 65, 75

 

Men’s loads:

75, 95, 115

 

 

Endurance WOD (6am)

 

Warm-up:

See CF

 

WOD:

 

For Time

1 mile Run

100 Double-Unders (sub 3:1 singles)

100 DB or KB Snatch 25/35 DB or 26/35 KB (no dropping!)

100 Double-Unders

1 mile Run

 

 

Unloaded (6:30pm)

 

Warm-up:

See CF

 

WOD:

 

AMRAP Ladder in 20 minutes:

 

1-2-3-4…etc.

Strict Pull-ups

 

2-4-6-8…etc.

Push-ups

 

3-6-9-12…etc.

Squats

 

4-8-12-16…etc.

Mountain Climbers

 

*100m Run after each round

 

 

 

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