Monday, 29 November WOD

Warm-up

  • 3 Rounds
    • 250m Row
    • 5 Pull Ups (scap pull ups round 1 then strict)
    • 10 Push Ups (on bench or box the first round)
    • 15 Air Squats

STRENGTH

  • Deadlift (de-load week)
  • Deadlift 3×5 at 60% 1RMRest 2 mins between sets.

De-Load reps here nothing too heavy, just some good moderate reps.

Re-set at the bottom each rep! Rest 1-2 mins.

METCON

  • 2016 CrossFit Games Regional Event 2 – “Regional Nate” 10 rounds for time:
    • 4 Strict Muscle-ups
    • 7 Strict Handstand Push-ups
    • 12 Kettlebell Snatches, 70/53 lbs (all 6 on one arm, then the remaining 6 on the other arm)
  • Time cap: 20 minutes

Scaling Options: Scale to strict C2B Pull Ups or regular strict pull ups, if needed sub inverted rows. Scale to good quality push ups instead of SHSPUs. Use a KB weight that is challenging but manageable doing 6 unbroken each arm! Time Cap: 20 mins

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