CrossFit WOD, October 29, 2019

CrossFit WOD, October 29, 2019

10/29/2019

Warm-up
Upper Body Warm up
3-Way Banded Shoulder + Lat Stretch x 30s each position

With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each

Weightlifting
Power Snatch (Weight)
Power Snatch: 10 x 2, adding weight if form permits. Rest 90s.
– Goal build to a heavy double – reset on each rep
– Build to a technically proficient set of 2
– The goal for proficient athletes is 85% of 1RM

Metcon
Nor’easter (AMRAP – Rounds and Reps)
AMRAP 15:
5 Power Snatches (115, 73)
10 T2B
15 Wall balls (20, 14)

Rx+:(135, 93)