30 Nov CrossFit WOD, December 1, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Thu, Dec 1
Warm Up
Weightlifting
Snatch (Snatch:
Perform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets
Complete a set on the minute (10:00) )
Perform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets
Complete a set on the minute (10:00) )
Metcon
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6" target
Burpees to a 6" target
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through