wodify-daily
Monday November 30
TriPark Strength – CrossFit OUTSIDE
Warm-up
150m Jog
Frankenstein x 10/side
High Skip x 10/side
High Knees x 30 total
Butt Kickers x 30 total
Foot to Ceiling x 10/side
Quad Stretch x 10/side
Lunge w/ Stretch up on both sides x 10 total
Samson x 10 total
3 Air Squats + Broad Jump x 3
Strength
Deadlift
5 reps @70%
3 reps @80%
1 rep @ 85-90%
10 reps @ 75%
10 reps @75%
Metcon
Death By Power Cleans (AMRAP – Reps)
EMOM – 20:00
Minute 1: 1 Power Clean
Minute 2: 2 Power Cleans
Minute 3: 3 Power Cleans
Minute 4: 4 Power Cleans
Minute 5: 5 Power Cleans
Minute 6: 6 Power Cleans
Minute 7: 7 Power Cleans
etc . . . .
Rx: 135/95
Rx+: 185/125
Post WOD Stretching
Deep Lunge
Pidgeon
Piriformis
Scorpion
Downward Dog