CrossFit WOD, November 30, 2021

11/30/2021

Back Squat (1 Rep Max)

Opt.1 Week2 Peaking Cycly 55%x5, 65%x3, 75%x2, 80%x1, 85%x1, 90%x1, 95%x1, 90%x1
Opt. 2 – Build- 7×2 @ 80% of 1RM
Opt. 3 -Volume- 5×8 @ 65% of 1RM

Metcon (AMRAP – Rounds and Reps)

12 min alt. EMOM
(Rx)
Even Minutes: 5 Clean and Jerks and 5 Bar-facing Burpees
0dd Minutes: 15/12 Calorie Row

(Rx+)
Even minute: 7 Snatches and 7 Bar-Facing Burpees
Odd minute:15/12 Calorie Row

95/65

Sub row for 12/10 Calorie Bike