CrossFit WOD for Monday 11-21-2016

WOD

Nov 20, 2016

Challenge yourself on weight. Get there!

Warm-up

  • 10 Squats
  • 10 Lunges
  • 10 Push-ups
  • 10 Pull-ups
  • 10 Sit-ups
  • 10 Burpees
  • Burgener Workout with bar as a group

Mobility

Squat Mobility

  1. Pigeon Post on a box: 1 minute each side
  2. Wall Squats: 2 x 5

Strength

Sumo Deadlift: work up to a heavy 2, in 8-10 sets, resting 2:00 between sets.

METCON – For Time:

  • 30 Power Cleans (135/95) (+155/105)
  • 30 Front Squats

*10 minute cap – challenge yourself on weight

Accessory Work

  • Banded Low to High Woodchops: 3 x 10 each
  • 50-100 Banded Leg Curls

Compliments of CrossFit.com

“Mruh… mrrrraahhh!”
– Yoda (lifting heavy)