Crossfit
A) Every 90 seconds for 8 rounds:
1 snatch high pull + 1 power snatch + 1 full snatch @ 65-75% 1RM
B) 10 minute alternating EMOM:
1) 5 strict pullups + 10-15 box jumps
2) 5 db strict press (40/30lb) + 20 jumping lunges
Rx-Plus
50/35lb
Today's WOD
Saturday, November 14th 2020
Outdoor WOD
Geoff B-Day WOD
Buy in: 39 pushups
Then 11 rounds of:
12 box jumps (24/20”)
3 Db overhead squats (50/35lb)
9 Db push jerks
(Stick with same arm for one full round. Switch arms on consecutive rounds. One arm will do an extra round)
Buy out:
19 single arm alt Db devils press
81 burpees over Db
DOB: 11/12/1981
