11-15-18

November 15, 2018
ctwodify
WOD

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

250m Row

5 Burpees

10 Air Squats

15 Jumping Jacks

Warm-up (No Measure)

Modified Bergner Warm Up

Accessory Work

Coach the Clean

High Hang to PC

High Hang to SC

Low Hang to PC

Low Hang to SC

Set Up

Deadlift to Triple Extension

Speed, Shrug, Pull into Drop

Metcon

Metcon (AMRAP – Reps)

14 Min IGYG AMRAP

8-1 w/ 10 Pull Ups

8 Cleans 115,85(155,105)

7 Cleans 135,95(185,125)

6 Cleans 155,105(215,145)

5 Cleans 175,115(245,165)

4 Cleans 195,125(275,185)

3 Cleans 215,135(285,195)

2 Cleans 235,145(395,205)

1 Clean 255,155(305,215)