CrossFit — November 25, 2019



10 Air Squats
10 Up + Down Dogs
10 Squat to Stands
10 Scorpions
10 Up Downs
10 Jump Squats
5 Burpees
5 Snatch Grip Deadlifts
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
5 Power Snatches
5 Snatch Balances
5 Squat Snatches
Hang Snatch (2 Unbroken Reps Every 2:00 for 7 Sets)
*low hang comes from below the knee
*try to get up to 85% of your max snatch in the first 3-4 sets and stay there
Metcon (AMRAP – Reps)
4 x 4:00 AMRAP
12 Alternating DB Hang Clean and Jerks 50/35
12 Burpee Box Jumps 24/20
Max Calorie Row in Remaining Time

*Rx+ 65/45, 30/24
*Score is total Calories on the Rower
*Scale/Stimulus: DB Weight should be challenging without being so heavy to risk failing reps. Choose a box height that allows you to perform good 2-footed jumps and landings.

Cool Down
Lacrosse Ball Smash Delts, Traps and Plantar Fascia
Foam Roll Glutes, Hamstrings and Back