CrossFit workout for 11/22/19

21
Nov

CrossFit workout for 11/22/19

Strength:

Wendler Backsquats Week 2

3 reps @ 70%

3 reps @ 80%

3+ @ 90%

*All percentages taken from Training Max

Rest 2:00 between sets

Conditioning:

Nasty Girls (13 Min cap)

3 Rounds:

50 Airsquats

7 Muscle Ups

10 Hang Power Cleans

Comp: 135/95, RIng Muscle Ups

Fitness: 135/95, 12 Chest 2 Bar or 7 Bar Muscle Ups

GPP: 95/65, 7-10 Kipping Pullups

Health: DB P. Cleans, 10 Jumping Pullups + 10 Pushups (for muscle ups)