CrossFit – Tue, Nov 19
Warm Up
Snatch + Hang Snatch + Snatch (Weight)
2 Sets
1 Snatch + 1 Hang Snatch + 1 Snatch @70-75% 1 RM Snatch (Touch and Go)
3 Sets
1 Snatch + 1 Hang Snatch + 1 Snatch @78-83% 1 RM Snatch (Touch and Go)
Do a set every 2 Mins
Metcon Warm Up
10 Mins Moving Through
250 Ski
3-5 Power Cleans
3-5 Bench Press
Workout Prep
1 Set at Pace
2 Power Cleans
2 Bench Press
Bowsers Castle (Time)
5 Rounds
5 Power Cleans (185/125)
5 Bench Press (185/125)
RX Sub Options
- 6 DB Bench Press (2×70/53)
- 10 DB Bench Press (2×50/35)
- 12 Push Ups
Time Cap 7 Mins
Core Work (Checkmark)
6 Round EMOM
10 V-ups
Hip Halo/Mobilization
Crossover Symmetry
Banded 7’s
Barbell Prep
Burgener Warm Up (Snatch)