CrossFit – Fri, Nov 17
Squat Snatch (
– RX –
Every 2:00 for 10 rounds:
2 snatches
– Start light, and add weight as technique allows, working up to a heavy set of 2.
– For any missed rep, reduce the load by 10% or more and continue in the next round.
)
– RX –
Every 2:00 for 10 rounds:
2 snatches
– Start light, and add weight as technique allows, working up to a heavy set of 2.
– For any missed rep, reduce the load by 10% or more and continue in the next round.
)
General Warm-up
3 sets:
:20 up-downs
– Rest :10
:20 air squats
– Rest :10
:20 Sots presses
– Rest :10
Skill Work (Checkmark)
Post-workout:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
150-ft handstand walk
Stretching
1 set:
:45 forearm stretch (extension)
:45 forearm stretch (flexion)
– AT-HOME – (10 Rounds for reps)
Every 2:00 for 10 rounds:
30 double-unders
3 DB squat snatches/arm (35/50 lb)
– Complete each round as fast as possible.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d