21. Nov
CrossFit WOD, November 21, 2023
CrossFit – Tue, Nov 21
Warm up
<p>7s</p><p>Hip halo</p><p>Burgener snatch </p><p><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">2-3 Sets</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">1:00 Row (moderate)</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">10 Single Arm Dumbbell High Pull (moderate, each arm)</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">5 Single Leg Dumbbell RDL (moderate, each arm)</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">5 Box Jump w/Step Down (build in height each set)</span><br> </p>
Hang Snatch (3-2-1-1)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Hang Snatch @RPE 7</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Hang Snatch @ RPE 7.5</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Hang Snatch @RPE 8</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Hang Snatch @RPE 8.5</span></p>
Ciders mulling, turkey’s turkeying, yams are hamming (AMRAP – Reps)
<p>AMRAP 7 Minutes<br>5 Box Jumps (30/24)<br>3 Power Cleans (185/125)(155/85)</p><p>Athletes Notes</p><h2><strong>TARGET SCORE</strong></h2><p><strong>Target Rounds:</strong> 9+</p><p><strong>Minimum Rounds before scaling:</strong> 6</p>
Accessory work
<p>6 minute EMOM:<br>Minute One: 40 seconds of Singles<br>Minute Two: 30 seconds of Double Unders<br>Minute Three: 20 seconds of Crossovers</p><p> </p><p><br><br> </p>