CrossFit – Fri, Nov 8
2 ROUNDS (GENERAL WARM-UP)*
10 Alt. Samson Lunges
5 Slow Yoga Push-Ups
10 Air Squats
10 Alt. Box Step-Overs
*For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs.
Into…
2 ROUNDS (SPECIFIC WARM-UP)
5 Snatch Grip Deadlift
5 High Pulls
5 Muscle Snatches
5 Behind the Neck Snatch Grip Push Press
5 Overhead Squats
5 Drop Snatches (Quarter or Full Depth)
ON A 20:00 RUNNING CLOCK…
Build to A Heavy Complex…
1 Snatch
+
2 Overhead Squats
+
1 Hang Snatch
(Score is Weight)
NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15, 11/22)
ON A 20:00 RUNNING CLOCK…
Build to A Heavy Complex…
2 Power Snatch
+
2 Hang Power Snatch
(Score is Weight)
NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15, 11/22)
20:00 AMRAP
7 Squat Cleans 90lb/65lb
7 Push Press
7 Back Squats
200m Run
https://wodwell.com/wod/nookie/
10 PVC Pass Thrus
10 Sumo Stance Good Mornings
12 Slow Arm Haulers
2:00 Foam Roll Lats/ Upper Back
-Rest as Needed b/t Sets-
(No Measure)
