CrossFit WOD, October 29, 2019

Tuesday 29th October 2019

Warm-up
Warm-up
10 bar touch burpees
3 rounds
10 plate squats
10 plate gtoh
10 press ups

3 min pulling EMOM
hip and shoulder stretches between sets

Heavy lifting to begin. Barbell to be taken from the rack. Go as heavy as form allows.

3 short AMRAPs to follow. Stick with the same weight throughout. Some of you may look and think this is a light weight but it wants to be done fast and look to go unbroken with the front squats and STOH.

1 min rest between wods is not a lot, look to work hard on all 3.

Weightlifting
2 front squat 2 Push jerk (heavy single in the complex. )
Build to a heavy 2 front squats and 2 push jerks

These are done from the rack and you CAN NOT thruster your rep. You must finish the front squat then set yourself for the push jerk.

Metcon
Metcon (AMRAP – Rounds and Reps)
4 min AMRAP
10 front squats 42.5/30kg
10 bar over burpee

1 min rest

4 min AMRAP
10 STOH 42.4/30kg
10 down ups

1 min rest

2 min AMRAP
Thrusters 42.5/30kg

Look to go with a weight that you feel comfortable doing the barbell movements unbroken, yes they will be get hard but they are short sharp wods.

Score is total rounds and reps. For example if on the first AMRAP you scored
3+2 the second
3+6 then on the thrusters scored
22 your score would be
6 rounds + 30 reps.