CrossFit – Sat, Oct 14

Westshore CrossFit – CrossFit

Warm-Up

On 7 Min Clock: (No Measure)

1 set:

100-m run

5 inchworms + 1 push-up/rep

100-m run

10 up-downs

100-m run

3 slow burpees

– Rest :10.

4 moderate burpees

– Rest :10.

5 fast burpees

Build Up

3-4 sets:

2 touch-and go power snatches

1 power snatch

– Rest 1:00 between sets.

WOD

231014 (Time)

3 rounds for time with a partner:

800-m run with a medicine ball (14/20 lb)

24 power snatches (105/155 lb)

– Athletes run together and switch as needed on the snatches. One barbell per team.

– The medicine ball doesn’t touch the ground until the workout is over.

– If the medicine ball touches the ground, both partners complete 10 burpees before continuing
SX:

3 rounds for time with a partner:

600-m run with a medicine ball (10/14 lb)

24 power snatches (75/115 lb or lighter)

– Athletes run together and switch as needed on the snatches.

– The medicine ball doesn’t touch the ground until the workout is over.

– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.

Cool Down

Recovery Tools (No Measure)

Spend 3-8 minutes with the Theragun or other recovery items. Address any sore areas post WOD.