Wednesday November 23, 2022

23
Nov

Wednesday November 23, 2022

CrossFit

Main: 20 min clock
P1. Back rack carry from rack-rack (25′) and back (25′) (then switch out weights for buddy during transition)~100% of 1rm back squat
P2.Farmers carry out 50m/ carry back 50m
P3. rest

Lvl6: farmers carry 88/70, 100% BS carry weight
Lvl5: 70/53, 90%
Lvl4: 53/44, 80%
Lvl3: 44/35, 70%
Lvl2: 35/26, 60%
Lvl1: 26/18, 50%

Longevity

Main: 20 min clock
P1. KB front rack carry 50′
P2. DB farmers carry 50m out 50m back
then switch spots

Lvl3: KB 53/35, DB 35/25
Lvl2: KB 35/26, DB 25/20
Lvl1: KB 26/18, DB 20/15

QuickFit/At home WOD

Main: 20 min clock
P1. KB front rack carry 50′
P2. DB farmers carry 50m out 50m back
then switch spots

Lvl3: KB 53/35, DB 35/25
Lvl2: KB 35/26, DB 25/20
Lvl1: KB 26/18, DB 20/15