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CROSSFIT
November is upon us. Time to gear up for the open AMRAPPERs. We will have varied strength days, a return to hypertrophy for most. WODs will be shorter and more sprint-focused to prime our central nervous system and boost our intensity threshold. Let's smooth out some edges this month on ROWING. This will be the skill of the month and will be 3 weeks long.
STRENGTH:
Back Squat
3-3-3-3+ @ 72-78%
***Choose a solid weight, we want to get as close to 10reps on that 3+ as possible
***Can build during this between these bookends
***Rest 2-3mins between sets
WOD:
For Time
12:00 AMRAP
Buy In:
1500m Row
-In Remaining Time-
AMRAP
9 Burpee Box Jump Overs 24/20"
3 Squat Snatch @ 115/85#
***Goal is to complete the row in ~7mins
***Must get off the rower @ 7min mark regardless of where you are at
***Goal is to get 2-4 Rounds in the AMRAP
***Comp does 30/24" BBJO and 135/95# barbell
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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