CrossFit WOD, November 9, 2020

CrossFit WOD, November 9, 2020

11/9/20
Thursday 4pm Kickboxing class.

Weightlifting
Snatch Balance (5 sets)
5 sets of:
1 Snatch Grip Push-Jerk
1 OHS
1 Snatch Balance

% based off of 1 RM Snatch
Set 1: 70%
Set 2: 73%
Set 3: 76%
Set 4: 79%
Set 5: 82%

1-2 minute rest between sets.

Focus on Punching your body under the bar, with a small dip drive.
Elbows pointing down towards the floor for a more vertical path
Focus on fast drop and at the bottom shoulder blades back and down with armpits facing the wall in front.

Metcon
Metcon (Time)
5 Rounds:
21 Wallalls 20/14
18 Alternating DB Snatch (50/35)
15 Box Jumps
12 T2B

Goal is between 18-25 minutes

jumbowp

jumbowp

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