WOD
 | Thu, Nov 11 2021 |  |
| CrossFit 20211111 | PT - 1111021W | Squat Program 20211111 | Other Results |
CrossFit 20211111
(Reps, Rx2, Rx3)
Warmup
Row Pacing
Rope Warmup
T2B Progression
Partner WOD: 25 Min AMRAP
- 1200/900m Row
- 80 Toes-2-Bar
- 10 Rope Climbs
(one partner works while one rests)
Rx2 Knees-2-Elbow, Partial Rope Climbs
Rx3 Hanging Knee Raises, Rope Lowers
| 0% |  | |  | 0% |
| Levi | 307 Rx | | | Coach E | 306 Rx | | | James u | 210 Rx | | | Josiah | 307 Rx3 | | | Sara | 307 Rx3 | | | Tracy L | 306 Rx3 | | | Heather | 306 Rx3 | | | Kristen | 210 Rx3 | | | Polyanna | 210 Rx3 | |
|
PT - 1111021W
(Time)
Warm Up: 2 Rounds
Buy In: 1000m Bike
10 Banded Good Mornings
30 Sec Banded Hamstring Stretch (ea leg)
20 Walking Knee Hugs
Strength/Skill: Max Day
Add weight each set of reps
Snatch Grip Deadlifts 3-3-3
Regular Grip Deadlifts 4-4-4
Sumo Deadlifts 3-3-2-1-1-1...
WOD: 21-15-9 For Time
Cal Bike
Push Press @ 45#
KB High Pulls @ 18#
Cool Down:
Yoga Flow
| 0% | | | | 0% |
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Squat Program 20211111
(Check In)
5 Min Leg/Cardio Warmup
3 Rounds
- 10 Leg Swings / leg
- 15 Standing Toe Touch (5 toes, 5 heels, 5 flat)
- 5 Standing Single Leg Lift Hamstring Activation / leg
2 x 10 Goblet Curtsy Step Downs / leg
Front Squats
- 5 @ 45%
- 5 @ 50%
- 5 @ 55%
- 5 @ 60%
- 3 @ 65%
- 1 @ 70%
EMOTM x 10
- 1 or 2 full range (supported) Pistols / leg
| 0% | | | | 0% |
| Levi | Yes | | | Josiah | Yes | | | Sara | Yes | | | Coach E | Yes | | | Sheridan | Yes | | | Primadelia | Yes | | | Coach J | Yes | |
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