CrossFit – Tue, Dec 5

Westshore CrossFit – CrossFit

Warm-Up

On 7 Min Clock: (No Measure)

2 sets:

:20 jumping jacks

10 PVC good mornings

5 Cossack squats/side

10 PVC pass throughs

Build Up

3-4 sets:

3 overhead squats (building)

– Rest 1:00 between sets.

Overhead Squat (For load: Every 3:00:
3-3-3-3-3-3-3:
Overhead squat)

— All sets of 3 should be at 70% or more.

— Last tested Feb 7, 2023.

— Behind-the-neck push jerk the bar to get it overhead.

Post WOD Skill

Snatch Grip Bent Over Rows (On an 8 Min Clock:
3 sets for load:
10 snatch-grip bent over rows)

— Build in weight as long as mechanics allow.

Cool Down

1 set:

1:00 forearm stretch/side

1:00 banded shoulder stretch