Friday WOD 16-11-18
November 15th, 2018
Friday WOD 16-11-18
FITNESS
“Cover Girl”
AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (65/45)
In Time Remaining:
Max Rounds “Cindy”
1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
OPEN & PERFORMANCE
“Cover Girl”
AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)
In Time Remaining:
Max Rounds “Cindy”
1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
Post scores here on Beyond the WhiteBoard.
+ Optional Extra’s in Open Gym.
Clean & Jerk Complex
5 Sets:
Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk
Build to a Moderate Set
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)
Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/
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