CrossFit – Fri, Nov 17

Westshore CrossFit – CrossFit

Warm-Up

4 sets (No Measure)

:20 up-downs

– Rest :10

:20 air squats

– Rest :10

:20 Sots presses

– Rest :10

Olympic Weightlifting

Snatch (Every 2:00 for 10 rounds:
2 snatches
)

– Start light (50% 1RM) , and add weight as technique allows, working up to a heavy set of 2.

– For any missed rep, reduce the load by 10% or more and continue in the next round.

-athletes choose between power or squat snatches

Post WOD Skill

Accumulate :

50 alternating wall-facing handstand shoulder taps

Or…

150-ft handstand walk

Cool Down

2 sets:

:30 leg swings/leg (across the body)

:30 pigeon stretch/leg