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CrossFit — November 29, 2019

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11.29.19
No evening classes tonight!

Warm-up
Bear Crawl Down and Back
10 Air Squats (shoulder width)
5 Deadlifts
5 Hang Power Cleans
5 Strict Presses
10 Air Squats (feet @ half width)
5 Deadlifts
5 Hang Power Cleans
5 Push Presses
10 Air Squats (feet together)
5 Deadlifts
5 Hang Power Cleans
5 Push Jerks
Shoulder Press (8-10 Reps every 2:30 for 5 Rounds)
*Set 1 @ 65% of 1 Rep Max, and climbing as able as long as the sets remain unbroken
Metcon (Time)
For Time
20-18-16-14-12-10-8-6-4-2
Pistol Squats
1 Barbell Complex 155/105
Wall Balls 30/20
1 Barbell Complex 155/105

*Rx+ 185/125
*Barbell Complex is 3 Deadlifts + 2 Hang Cleans + 1 Jerk, must be unbroken
*Pistols and Wall Balls Decrease from round to round
*Scaled/Stimulus: Barbell should be about 75% of your Clean and Jerk. Pistol Squats should be performed as alternating Box Step ups with your medicine ball. Medicine Ball weight should be slightly heavier than you’re used to using

Cool Down
Foam Roll Quads
Lacrosse Ball Delt Massage
Low Back Stretch