CrossFit – Mon, Nov 24
Warm Up
Snatch Work (Checkmark)
Every minute, on the minute, for 3 minutes:
Snatch Balance + Overhead Squat @ 55-65% of 1RM Snatch
Followed by…
Every 1 minutes, for 6 minutes (6 sets of):
Snatch
*Set 1 – 1.1 reps @ 64-69%
*Set 2 – 1.1 reps @ 69-74%
*Set 3 – 1.1 reps @ 74-79%
*Set 4 – 1 rep @ 79-84%
*Set 5 – 1 rep @ 84-89%
*Set 6 – 1 rep @ 89+%
Followed by…
Two sets of:
3 Snatch Grip Deadlifts + 3 Hang Snatch High Pulls @ Final Snatch Weight from Above
METCON
“Faster”
By Jim Pierson (Time)
For Time:
50/40 Cal Row
20 Cleans 135/95 lbs
20 T2B
20 Thrusters 95/65 lbs
50/40 Cal Row
Cap = 15 min
Accessory Work
3 Sets
15 GHD’s
Rest between sets.
Three sets of:
5 Kettlbell Half Kneeling Presses
3 Kettlebell Windmills
100 Foot Single Arm Overhead Carry
*all on the right, then all on the left*