1
Nov
21.11.02
Westshore CrossFit – CrossFit
Warm-up
On 6 Min Clock:
5 PVC Pass Throughs
4 Alternating Overhead Lunges
5 Good Mornings
4 Muscle Cleans
THEN
3 Sets x Barbell or Light weight:
5 Deadlifts
5 Power Cleans + Front Squats
5 Power Snatches + Overhead Squats
Metcon
On a 27:00 Clock:
From 0:00-9:00: EMOM 9: 1 Snatch
From 9:00-18:00: EMOM 9: 1 Clean
From 18:00-27:00: EMOM 9: 1 Deadlift
– Increase weight across all sets.
Snatch
Clean
Deadlift
Cool Down
Rest, stretch, and recover