CrossFit – Wed, Nov 30

CrossFit Indian Trail – CrossFit

Snatch Warm-Up #1 (No Measure)

2:00 bike/row/run

10 PVC pass throughs
10 PVC Lift Offs
10 banded pull aparts
10 banded external rotations
10 standing kang squats
10 alternating warrior squats
5-8 ring rows
3-5 negative ring dips + 3-5 ring dips

3 Snatch Pulls
3 Snatch high pulls
3 muscle snatches
3 Hang Power Snatches
3 Overhead Squats
3 Snatch balance
3 Drop snatches
* warm up snatch and muscle ups

Acai Bowls (2 Rounds for time)

2 sets
1-2-3-4-4-3-2-1
Squat Snatch (135/95)
Ring Muscle Ups
-rest 1:1 b/t sets-

Rx+ as written
Rx
1-2-3-4-4-3-2-1 Power snatches (115/80)
1-2-3-4-4-3-2-1 Ring rows + Ring dips (1 ring row+1 ring dip, then 2 ring rows + 2 ring dips, etc)

*Time cap 7 minutes/set

*Calculate time for each set

Mini Pump session (No Measure)

3 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality

12 Double DB Overhead Press @ Moderate weight – maintain control and quality

12 Flat Bench DB Chest Fly @ moderate weight – maintain quality

10 Single DB Double Head Curl @ moderate weight – maintain quality

*Rest as needed between rounds.

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