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CrossFit — November 16, 2021

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2021.11.16

Warm-up
:30 row
10 good mornings
6 OHS
:30 HS hold
:30 row
5 deadlift
Metcon (Weight)
5x 3:00
5 deficit deadlift w/ :03 tempo down (including the final rep)
:30 HS hold

stand on a 35 or 45 plate for the deficits, and remember to not drop your fifth rep, but to lower it to a :03 count!! you can increase weight, stay at one weight – you do you! but focus on proper form and engagement.
Metcon (Time)
For Time:
3x
20 cal row
15 OHS (45/35)
2x
15 cal row
10 OHS (65/45)
2x
10 cal row
5 OHS (75/55)

A+ 75/55, 95/65, 115/75
Masters 60+ front squats
Metcon (Time)
For Time:
3x
20 cal row
15 OHS (75/55)
2x
15 cal row
10 OHS (115/85)
1x
10 cal row
5 OHS (155/105)

B+ 96/65, 135/95, 185/125
15:00 cap

CORE ACCESSORY
3 RFQ:
14 standing KB side crunch / side
14 GHD sit up
14 feet elevated* glute bridges
*as elevated as you want