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CrossFit — November 27, 2019

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11.27.19
Reminder: 9am and 10am classes tomorrow!

Warm-up
400m Run
10 Air Squats
:30 Single Under Practice
10 Lunges
:30 1-Leg Jump Rope Practice
10 Wall Facing Squats
1:00 Double Under Practice
3:00 PVC Shoulder Mobility
5 PVC Overhead Squats with :02 Pause @ bottom
5 Blank Bar Clean and Jerks
5 Blank Bar Power Snatches
5 Blank Bar Overhead Squats with :02 Pause @ bottom
Overhead Squat (5-5-3-3-1-1)
Perform a set every 3:00
65%, 70%, 80%, 85%, 90%, 95%
Metcon (Time)
For Time (25:00 Cap)
60 Double Unders
30 Power Snatches 115/75
60 Double Unders
30 Clean and Jerks 115/75
60 Double Unders
30 Front Rack Lunges 115/75
60 Double Unders
30 Back Rack Lunges 115/75
60 Double Unders

*Rx+ 135/95
*Scale/Stimulus: Barbell should be your Isabel weight, or up to 75% of your max snatch. Those working on Double Unders should perform 1:30 of practice or 60 reps, whichever comes first. Those with single unders perform 180 Single Unders.

Cool Down
Foam Roll Quads, Calves and Back
Lacrosse Ball Smash Delts, Traps and Plantar Fascia