CrossFit – Mon, Nov 21
Announcements
Thanksgiving Schedule:
Wednesday 11/23: No Evening Classes (12PM Last Class of the Day)
Thu 24th & Fri 25th: Closed
Saturday 11/26: Regular schedule
Westshore CrossFit – CrossFit
Warm-up
On 7 Min Clock:
2:00 slow run, jump rope, bike, or row
2 sets:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle snatches
10 PVC shoulder presses
Loading & Cycling
3 sets:
6 unbroken reps (increase weight each set)
BenchMark WOD
Retest from August 17, 2022.
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
INTERMEDIATE
For time:
30 clean and jerks (65/95 lb)
BEGINNER
For time:
30 clean and jerks (35/45 lb)
Or
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
INTERMEDIATE
For time:
30 snatches (65/95 lb)
BEGINNER
For time:
30 snatches (35/45 lb)
Post WOD Skill
Skill Work (Checkmark)
3 sets:
20 Weighted sit-ups (14/20)
20 Seated leg lifts
Cool Down
Stretch (Checkmark)
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts