Wednesday, November 10

8
Nov

Wednesday, November 10

Crossfit Garage – CrossFit

Warm-up (No Measure)

EMOM X 6

Minute 1: :45 Bike or Row @ Increasing Pace

Minute 2: 8 PVC Pass Throughs + 8 Snatch Grip Push Press /OHS/Power Snatch (empty bar)

Empty bar:

Snatch DL w/ Pause below knee x 2

Down Shrug x 3

Down Shrug w/ elbows x 3

Muscle Snatch from below knee x 3

Hang Snatch x 2

Snatch w/Pause below knee x 2

Weightlifting

1 Below the Knee Snatch + 2 Hang Snatches (6×1)

E2MOM X 6

*building*

Metcon

Power Snatch Calorie Intervals (AMRAP – Rounds and Reps)

AMRAP X 3

Max Power Snatch (115/75)

-Rest 1 Minute-

AMRAP X 3

Max Cals on Bike or Row

-Rest 1 min-

AMRAP X 3

5 Power Snatch

10/8 Cal Bike or 13/10 Cal Row

Rx+ (135/95)
*Score = total rounds + reps (every 3 Snatches and 5/4 Calories will count as 1 round in first two AMRAPs)

Bright Spot

Snatch

Hang Snatch

Power Snatch

Hang Power Snatch

Cool Down

100m Cooldown Walk

1:00/Side Banded Shoulder Distraction