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CrossFit — November 19, 2021

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2021.11.19

Warm-up
foam roll & stretch

:30 dubz practice
5 alt. DB snatch
10 alt. box step ups
10 wallballs
:30 HS hold
:30 dubz

coach-led snatch warm up

Metcon (Time)
Against a 30:00 clock:
75 single unders
50 alt. DB snatch (35/20)
75 single unders
50 box step overs (24/20)
75 single unders
50 burpees
75 single unders
50 wallballs (14/10)
75 single unders
50 HRPU

establish a 1 rep snatch in the time remaining

Masters 60+ 20/15 DBs, 16/12 box, and 10/6 wallball
Metcon (Time)
Against a 30:00 clock:
50 dubz
50 alt. DB snatch (50/35)
50 dubz
50 box jump overs (24/20)
50 dubz
50 burpees
50 dubz
50 wallballs (20/14)
50 dubz
50 HSPU

establish a 1 rep max snatch in the time remaining

Snatch (? X 1)
doesn’t matter what kind of snatch you do, just do your thing.