CrossFit – Wed, Nov 1

231101 (Time)

– RX –
For time:
50-calorie bike
50 overhead squats (65/95 lb)
50 alternating DB snatches (35/50 lb)

– INTERMEDIATE –
For time:
50 calorie bike
50 overhead squats (55/75 lb)
50 alternating DB snatches (20/35 lb)

– BEGINNER –
For time:
40 calorie bike
40 overhead squats (35/55 lb)
40 alternating DB snatches (15/20 lb)

General Warm-up

1 set:
:30 bike (easy pace)
10 alternating Spiderman stretches
10 staggered stance good mornings/leg

1 set:
:30 bike (moderate pace)
10 alternating lunges
10 alternating DB deadlifts

1 set:
:30 bike (moderate pace)
10 air squats
10 alternating DB sumo deadlift high pulls

1 set:
:30 bike (fast pace)
10 DB goblet squats
10 alternating DB snatches

Skill Work (Weight)

Pre-workout:
EMOM 6:
5 overhead squats
– From the floor.
– Build in load.

Stretching

1 set:
1:00 couch stretch/side
1:00 forearm stretch/side

– AT-HOME – (Time)

For time:
50 weighted DB step-ups (35/50 lb) (20/24 in)
50 single-arm DB overhead squats
50 alternating DB snatches
– Hold the DB on the shoulder during the step-ups.