CrossFit – Thu, Nov 14
Warm-up
Warm-up
Band Warmup
-into-
2 Rounds (PVC)
3 Snatch DL
3 Hang Muscle Snatch
3 Overhead Squat
-into-
2 Rounds (empty barbell)
2 High Hang Power Snatch
2 Hang Power Snatch
2 Power Snatch
2 Overhead Squat
SWOD
Overhead Squat (Weight)
WOD
Metcon (Time)
4-8-12-16-20-24
Cal Bike (Women’s Cals: 3-6-9-12-15-18)
Toes to Bar
*Target time: 13-15 minutes
*Time cap: 18 minutes
Set 1: 5 Hang Power Snatch + 5 Overhead Squat
Set 2: 4 Hang Power Snatch + 4 Overhead Squat
Set 3: 3 Hang Power Snatch + 3 Overhead Squat
Set 4: 2 Hang Power Snatch + 2 Overhead Squat
Set 5: 1 Hang Power Snatch + 1 Overhead Squat
*Build-in weight
*Complete each complex unbroken