CrossFit – Wed, Nov 22

CrossFit Chilliwack – CrossFit

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231122 (AMRAP – Rounds and Reps)

– RX –

AMRAP 10:

7 handstand push-ups

7 deadlifts (155/225 lb)

– INTERMEDIATE –

AMRAP 10:

5 handstand push-ups

7 deadlifts (105/155 lb)

– BEGINNER –

AMRAP 10:

7 double-DB shoulder presses (10/15 lb)

7 deadlifts (65/95 lb)

General Warm-up (No Measure)

1 set:

:30 jumping jacks

10 DB RDLs

10 DB goblet squats

5 single-arm DB shoulder presses/arm

1 set:

:30 up-downs

10 DB bent-over rows

5 single-arm DB thrusters/arm

5 DB windmills/arm

1 set:

:30 burpees

5 DB complexes/arm

– 1 complex = 1 single-arm DB power clean + single-arm DB thruster + 1 DB windmill

Skill Work (Weight)

Pre-workout:

On an 8:00 clock:

Build to a heavy set of 3 deadlifts

Stretching (No Measure)

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 10:

7 handstand push-ups

10 double-DB deadlifts (35/50 lb)