CrossFit WOD, November 6, 2019

11.06.19

Metcon (Time)
800m Run
Grace
30 G2O (135/95)
run 400m
Elizabeth
21-15-9
Power Cleans
Ring Dips
800m Run

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CrossFit WOD, November 5, 2019

11.05.19

Metcon (Time)
4 rounds
25 DU (50 SU)
10 Burpees
5 DL (225/155)
then rest 2 min
2 rounds
50 DU (100 SU)
20 Burpees
10 DL
then rest 2 min
1 round
100 DU (200 SU)
40 burpees
20 DL

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CrossFit WOD, November 4, 2019

11.04.19

Snatch (10 min EMOM)
Perform 1 Snatch each minute based on the following percentages of your 1 RM
1 50%
2 – 50%
3 – 60%
4 – 70%
5 – 75%
6 – 80%
7 – 90%
8 – 95%
9 – 100%
10 -100%+
Metcon (Time)
15 Hang Snatch (115/80)
30 V-Ups
12 Hang Snatch
24 V-Ups
9 Hang Snatch
18 V-Ups

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