Daily Workout WOD, November 14, 2021

14 Nov, 2021

11.14.21

2009 CrossFit Games Event #8: The Chipper (Time)

AQAP Complete:
15 Cleans (155/100)
30 T2B
30 Box Jumps (24/20)
15 Muscle Ups
30 Dumbbell Push Presses (40/25)
30 DUs
15 Thrusters (135/95)
30 Pull Ups
30 Burpees
300ft Plate Overhead Walking Lunges (45/25)

Time Cap: 30 mins
Can scale as follows:
Ring MUs: Bar MUs – C2B – Jumping or Banded

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Previous WODs

Daily Workout - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs

Daily Workout WOD, November 14, 2021

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