WOD: November 5th, 2018

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Day 22!!!
Healthy Life Style Challenge
October 15 – November 18th
#800g Challenge
*Consume 800 grams of Vegetables and fruit per day and workout at Crossfit StPete on a daily basis. CHALLENGE STARTS MONDAY!

Next Bring A Buddy Day
Friday, November 9th
Buddies can join any Crossfit Class. Open gym does not apply to bring a buddy day, must be in a class ran by a Coach.

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Super Front Rack Stretch 3 mins
Banded Good Mornings x20
Wrist Stretch 2 mins
Pass Throughs x20
OH Walking Lunges 50′
Jumping Lunges x20

Barbell Warm-Up
Split Jerk Progression
Body Weight Split + Kneel
PVC Split Jerk
Barbell Split Jerk

WOD Prep (Movement Standards)
Power clean + Push Jerk

Jerk

Build to 1RM Split Jerk:
#1: 1 rep

*15 min time cap

WOD

Fitness
“Blitz”
5 Rounds For Time:
20/14 Cal Row, SkiErg, AD, or 200m Run
10 Power Clean and Jerks (55/45)

Scaled
“Blitz”
5 Rounds For Time:
20/14 Cal Row, SkiErg, AD, or 200m Run
10 Power Clean and Jerks (85/60)

RX
“Blitz”
5 Rounds For Time:
20/14 Cal Row, SkiErg, AD, or 200m Run
10 Power Clean and Jerks (115/80)

Midline/Skill/ROMWOD

1.
Midline
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 15/12 Calorie Bike
Even Minutes: 15 GHD Sit-Ups

2.
Handstand Walk Practice
10 Minutes

3
ROMWOD