November 1, 2019 – Live. Perform. Compete

November 1, 2019 – Live. Perform. Compete

Live

A.

Every 90 seconds, for 7:30 (5 sets):
1.1.1.1 Cleans

B.

Every 90 seconds, for 6 minutes (4 sets):
8-10 Sumo Deadlifts

C.

Every 90s x 6-8 sets:
Odd: 30s row + 30s AMRAP Box jumps @24/20"

Even: 30s AB + 30s AMRAP DB power cleans @ light loadScoring: Not Scored

Perform

A.

Every 90 seconds, for 7:30 (5 sets):
1.1.1 Cleans

B.

Every 90 seconds, for 6 minutes (4 sets):
6-8 Sumo Deadlifts

C.

Every 90s x 6-8 sets:
Odd: 30s row + 30s AMRAP Box jumps @24/20"

Even: 30s AB + 30s AMRAP DB power cleans @ light loadScoring: Not Scored

Compete

A.

Every 90 seconds, for 7:30 (5 sets):
1.1.1 Cleans

B.

Every 90 seconds, for 6 minutes (4 sets):
6-8 Sumo Deadlifts

C.

Every 90s x 6-8 sets:
Odd: 30s row + 30s AMRAP Box jumps @24/20"

Even: 30s AB + 30s AMRAP DB power cleans @ light loadScoring: Not Scored

D.

15 minutes CrossFit Open skill touch up:
– Play with the movements in tomorrows Open workout. Do this is a non-fatigue based setting, isolating the movements and addressing efficiency / technique. Once comfortable, can put the movemetns together is a short, broken down version of the workout to get a 'feel', and help determine a strategy.
– Don't forget to watch or listen to our 'Strategies and Tips' breakdown! We will be sending this through to all subscribers via Wodup on Friday evening Hong Kong time.
Scoring: Not Scored

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