04 Nov CrossFit – Mon, Nov 4
Potrero Hill, South Park – CrossFit
Challenge of the Month
1 Max Set: Strict Pull-ups
Scaled options:
L2: Max hold: Chin-above-bar
L1: Max hold: straight arm hang on bar
WOD Prep (Weight)
EMOM 9
3×3 Squat cleans (1st WOD weight)
3×2 Squat cleans (2nd WOD weight)
3×1 squat cleans (3rd WOD weight)
WOD (Time)
For time: (15 min cap)
15 Squat Cleans, 115/75
30 Pull-ups
Rest 1 min
15 Squat Cleans, 135/95
30 C2B
Rest 1 min
15 Squat Cleans, 155/105
30 Bar Muscle Ups
Lv1: 65,75,95 / 45,55,65
Lv2: 95, 115,135 / 65,75,95
Lv3: 115,135,155 / 75,95,105
Jumping pull-ups
Jumping Chest-to-bars
Jumping MU transitions or pull-ups or jumping C2B again
Week Preview
Tues- Benchmark WOD. Light BB and 1 min stations
Wed- Back squat 5×8
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