CrossFit WOD, November 30, 2020 by admingabfleming | Nov 29, 2020 | Uncategorized | 0 comments 11/30/2020 Shoulder Press (3 Rep Max) Opt. 1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+ Opt.2 7×3 @ 75% of 1RM Opt. 3 Juggernaut 65%x2, 72.5%x2, 4×5@ 77.5% of T1RM Opt. 4 -Peaking Cycle- In place of the WOD Test 3×1 @ 92.5% of Training 1 Rep Max for the Deadlift. Use option 1 percentages for your build up sets. Be smart, don’t be greedy. Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 12 KB Swings 9 Pushups 6 Box-overs Submit a Comment Cancel replyYour email address will not be published. Required fields are marked *Comment * Name * Email * Website Save my name, email, and website in this browser for the next time I comment. Δ
Opt.2 7×3 @ 75% of 1RM
Opt. 3 Juggernaut 65%x2, 72.5%x2, 4×5@ 77.5% of T1RM
Opt. 4 -Peaking Cycle- In place of the WOD Test 3×1 @ 92.5% of Training 1 Rep Max for the Deadlift. Use option 1 percentages for your build up sets. Be smart, don’t be greedy.