Wednesday November 9, 2022

9
Nov

Wednesday November 9, 2022

CrossFit
Main

For time:
50 medicine-ball cleans (full squat)
25 push jerks
50 medicine-ball cleans

Lvl6: MB 20/14, PJ 155/105 *60-65% of 1rm PP
Lvl5: MB 20/14, PJ 135/95
Lvl4: MB 20/14, PJ 115/75
Lvl3: MB 14/10, PJ 95/65
Lvl2: MB 14/10, PJ 75/55
Lvl1: MB 14/10, PJ 55/35

Longevity

Main

A. medball clean skill;

  1. deadlift-shrug
  2. high hang clean
  3. put it all together

WOD:
30 meball cleans
15 DB pushpress
30 medball cleans

Lvl3: 20/14#, 20/15#DB
Lvl2: 14/10#, 15/12#DB
Lvl1: 10/10#, 12/10#DB

QuickFit/ At home WOD

Main

A. medball clean skill;

  1. deadlift-shrug
  2. high hang clean
  3. put it all together

WOD:
30 meball cleans
15 DB pushpress
30 medball cleans

Lvl3: 20/14#, 20/15#DB
Lvl2: 14/10#, 15/12#DB
Lvl1: 10/10#, 12/10#DB