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CrossFit WOD – Thu, Nov 9

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HERO WORKOUT CHAD on Veteran’s Day, Saturday, 11/11 at 9am. This will be a 2 hour event.

TimberWolf Crossfit – St.Paul – CrossFit WOD

Bench Press (Warm up to working weight for set 1 below

10sec hold @ 120% of max (use spotter or spotter bars)

3-3-3
Building)

Record each set (don’t worry if you aren’t getting super heavy today – we will bench again next week and go for a 3RM)

HIIT Me Harder (3 Rounds for reps)

With a 20min Running clock:

0:00-4:00

400m Run Buy-in

AMRAP

6 Front squats (95# / 65#)

6 Hand release pushups

6 Snatch (95# / 65#)

4:00-6:00 rest

6:00-10:00

400m Run Buy-in

AMRAP

4 pistols (each leg)

4 HSPU

4 Snatch (135# / 95#)

10:00-12:00 rest

12:00-16:00

2 Weighted Pistols (each leg) – 24kg/16kg KB goblet hold

2 Strict HSPU

2 Snatch (185# / 125#)
Snatch can be power or Squat

Record total reps from the 3 AMRAPs

Run to Finish (Distance)

Immediately after the above:

16:00-20:00

Max Distance Run

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