Saturday

by rockcanyoncrossfit | Nov 21, 2021 | Uncategorized | 0 comments

Rock Canyon Crossfit – CrossFit

Metcon

Don’t Push Me (Time)

Team of 3

5,000 Meter Bike

70 Push Jerks (95/65)

5,000 Meter Bike

50 Push Jerks (115/85)

5,000 Meter Bike

30 Push Jerks (135/95)

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WOD

Tuesday

Weightlifting

Metcon

3 building sets of the following complex:
3 behind the neck snatch grip strict press + 2 tempo overhead squat (5 seconds down and 5 seconds up) + 3 snatch drops.

Then...

3 building set of:
pause snatch pull (pause for 2 seconds at extension) + snatch

Metcon

Metcon (AMRAP - Rounds and Reps)

12 Minute AMRAP
10 right-arm dumbbell overhead squats (50/35)
5 bar muscle-ups
10 left-arm dumbbell overhead squats (50/35)
15 toes-to-bar

*sub front rack single dumbbell squats or overhead squats with barbell

Extra Credit

Metcon

3-4 rounds
10 bent over barbell row
10 seated neutral grip band row
10 lying dumbbell pullover on bench
15 barbell skull crushers
rest as needed between rounds

Saturday

Rock Canyon Crossfit – CrossFit

Metcon

Don’t Push Me (Time)

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WOD

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