Wednesday, November 20 WOD

Buy-In: Back Squat 1-1-1-1-1

  • Load Scheme: 60% – 70% – 80% – 90% – Go for it on last rep
  • Rest only the time it takes to load the bar

Skill Review: WOD movements

2011 CrossFit Games Regional Workout 6

WOD: For time…

  • 20 calorie Row
  • 30 Burpees
  • 40 Ground to Overhead, 95/65lbs
  • 50 Toes to bar
  • 100 foot Walking lunge with 45lb plate held overhead (2 lengths of the gym)
  • 150 foot Sprint (3 lengths of the gym)

 Cash-Out: 50 Back Extensions NOT for time

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

CrossFit Kids

CFA Coach Fun Facts

Turn-Offs: Mobility, split jerks, front squats, overhead squats

Coach DeFalco


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