01. Nov
CrossFit WOD, November 1, 2022
CrossFit – Tue, Nov 1
Warm-up
<p>Burgener Warm Up x 2 (PVC/BB) – then -</p><p>3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</p><p>Before workout:</p><p>2 Sets<br />1:00 Row (moderate)<br />15 Banded Good Morning<br />8 Deadlifts (start light and build in weight)<br />5 Box Jump w/Step Down (Increase height each set)<br />-Then-<br />Warm Up to Deadlift weight.</p>
Snatch Complex (5 sets of the following:
1 Power Snatch + 1 Snatch Panda Pull + 1 Snatch)
1 Power Snatch + 1 Snatch Panda Pull + 1 Snatch)
Complete the following:
<p>6.5/7/7.5/8/8.5 out of 10 RPE</p>
Snatch Complex (4 sets of the following:
2 snatch deadlifts + 2 snatch pulls)
2 snatch deadlifts + 2 snatch pulls)
Complete the following:
<p>90/95/100/100% of 1 RM snatch</p>
Pebbles Flintstone (Time)
<p>For Time:</p><p>42-30-18<br />Deadlift (155/105)<br />Box jump Overs (24/20)</p><p>Option 2</p><p>42-30-18<br />Deadlift (135/95)<br />Box step Overs (24/20)</p>
<p>Target Time: sub-8:00</p><p>Time Cap: 11:00</p>
Accessory Work
<p>3 Sets<br />10 Dumbbell Bench Press<br />10 Supinated Grip Barbell Row</p>