WOD Wednesday November 19th

Warm up # 6

1.

00:00 – 4:30

1 power clean and jerk every 30 seconds @ 70 ish % of 1 rep max full clean and jerk

6:00 – 10:00

1 Power clean and jerk every minute @ 80 ish % of 1 rep max

12:00 – 20:00

1 Power clean and jerk every 2 minutes @ 90 ish % of 1 rep max

2. For time:

50 Burpees

* Nobody cares that you don’t like burpees.

Extension

Great example of the extension needed to be successful while weightlifting.

This woman is the reason I started doing CrossFit. Who is she?

 

 

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4 thoughts on “WOD Wednesday November 19th

  1. 1. 4×3 push jerks no re-rack – 205
    2. 1×8 banded deadlifts ( conventional) – 275 with 2 green bands
    3. 5×3 pause banch press – 185
    metcon 10 min amrap
    5 burpees
    1 rope climb
    20 double unders

    7 rounds

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