CrossFit – Fri, Nov 3

Announcements

Welcome to November!

This month’s focus is on Hero WODs. Expect variations of Chad, Michael, Badger and DT amongst others. This should be an exciting month!!!

Westshore CrossFit – CrossFit

Warm-Up

AMRAP 6: (No Measure)

10 unweighted good mornings

10 up-downs (no jump)

10 push-ups

10 hang muscle cleans

10 empty barbell good mornings

10 burpees

10 pike push-ups (floor)

10 hang muscle cleans

Pre WOD Lifting

Power Clean (On a 10:00 clock:
3 hang power cleans
– Build to a heavy set.)

Practice Round

1 set:

7 hang power cleans

3-5 strict handstand push-ups

WOD

231103 (Time)

For time:

21-15-9:

Hang power cleans (95/135 lb)

15-12-9:

Strict handstand push-ups

SX :

For time:

21-15-9:

Hang power cleans (75/115 lb or lighter)

15-12-9:

Negatives // Pike handstand push-ups

Cool Down

1 set:

1:00 scorpion stretch/side

1:00 child’s pose stretch