06 Nov CrossFit WOD, November 7, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Mon, Nov 7
Warm Up
<p>3 sets:<br />20 Plate Toe Touches<br />5 Up Downs<br />10 PVC Pass Throughs<br />5 PVC Overhead Squats<br />- into -<br />3 sets (Empty Barbell)<br />3 Hang Snatch High Pull<br />3 Hang Muscle Snatch<br />3 Snatch Push Press<br />3 Hang Squat Snatch</p>
Prep
<p>2 sets:<br />5 Pull Ups<br />5 Wall Balls<br />1 Bar Muscle Up</p>
Weightlifting
<p>3 Squat Snatch x 10 sets @70% of 1RM Snatch<br />* Complete a set every 90 sec</p>
Metcon (Time)
<p>30 Pull-ups<br />75 Wall Balls (20/14) (10’/9’)<br />15 Bar Muscle Ups (CTB Pull Ups )</p><p> </p><p>Cap 15 Min </p>