CrossFit November 16, 2020
CrossFit 11/16/20
Warm-up
Coaches Choice
10-15 minutes coaches choice
Skill
Box Squat (5×5 Progressive)
Metcon
4RFT 10 Hang Power Cleans 400m Run Asc Weight (Time)
4 Rounds For Time
10 Hang Power Cleans
400m Run
Round:
1) 95/65
2) 135/95
3) 155/105
4) 185/125
16 min cap
Put weight outside of bar to make weight changes quick!
Rx+:
135/95
155/105
185/125
205/145
200m = 1 rep
Int:
75/55
95/65
135/95
155/105
Beg:
Same weight across all sets
Share:
Box Height should be either just at or above parallel – take note of box height when recording scores in notes as well as your jumps.