CrossFit WOD, November 30, 2022
CrossFit – Wed, Nov 30
Clean Complex (Weight)
<p>Every 90 seconds for 7 rounds:</p><p>Clean Grip Deadlift</p><p>High Hang Power Clean</p><p>Hang Power Clean</p><p>3 Second Pause Front Squat</p>
<p>Stance, Grip, Position. Ensure success through starting the lift the same each round. Think of positions for the high hang (hip crease), hang (above the knee). </p><p>Climb as you would like through the rounds.</p>
Metcon (Time)
<p>4 Rounds;</p><p>50 Double Unders</p><p>15 Russian KB Swings (70/35)(35/20)</p><p>15 Hand Release Push Ups</p>
Optional Accessory Work (Calories)
<p>20 Min Row</p><p>This should be performed at an almost conversational pace. If you are looking for a target heart rate take 180-age. Then focus on sustaining this for the duration of the row time.</p>
<p>Please make sure rowers are being kept off to the side and be respectful of any classes going on at that time (aka ask the coach in charge).</p>