November 22, 2023

CrossFit – Wed, Nov 22

Warm-up

A. General

Tic-Tac-Toe

2-4 Games of Tic-Tac-Toe using Light medballs & light plates

10-12 minutes

B. Mobility

Banded Lat stretch

1min per side

C. Specific Hang snatch

– Snatch grip RDL to knees

– Hang muscle snatch

– Hang power snatch, no feet

C. Specific Run

(On the Spot)

– Bounding

– High knees

– Butt kicks

Metcon
Metcon (Time)

3 Rounds

20 Hang Snatch 75/55 lbs

1000m Run

Run subs:

– 2000m Bike

– 800-1000m Row

TC: 24 minutes

Score: Time

KG: 35/25

Scaling Options

Beginner

15 Hang Snatch@ 45/35lbs

400-600m Jog

Intermediate

20 Hang Snatch @ 65/45

800m Run

Extra Accessory
Core (Checkmark)

4 rounds for quality

10 V-ups

20 Sky touches

30 sec/elbow Side plank