28 Nov CrossFit WOD, November 29, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Weightlifting
Hang Snatch (Weight)
Take 15 Minutes and
Establish a 3 RM for the day
Establish a 3 RM for the day
Snatch Grip Deadlift (Weight)
3 Snatch Deadlift x 3 Sets @90% 1RM Snatch
Workout Prep
Workout Prep**
1 set
1 Bar Muscle Up
2 Power Snatch
2 Burpee over Bar
2 Clean and Jerk
10 Double Unders
1 set
1 Bar Muscle Up
2 Power Snatch
2 Burpee over Bar
2 Clean and Jerk
10 Double Unders
Metcon
Metcon (AMRAP – Reps)
AMRAP 2 Minutes
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Power Snatches (115/80)
Max Burpee Over Bar
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Power Clean and Jerks (115/80)
Max Burpee Over Bar
20 Plate Toe Touches
5 Up Downs
10 PVC Pass Throughs
5 PVC Overhead Squats
– into –
3 sets (Empty Barbell)
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Snatch Push Press
3 Hang Squat Snatch