CrossFit WOD, November 26, 2019

26 November 19
No Thursday Open Gym.
FRIDAY CLASSES ONLY AT:
6:30am
9:00am
Noon

Normal schedule on Saturday

Warm-up
Warm-up
Assault Bike 3 Minutes

0:10 Hard 0:20 Easy For 6 Rounds

-Then 3 Rounds For Quality Of:

20 DU’s

15 Abmat Situps

10 KBS

Weightlifting
Power Snatch + Hang Power Snatch (5x1 @ 70% Across Of 1RM Full Snatch )

Metcon
Metcon (Time)
For Time

10 Alt DB Snatches 45/30#

20 DU’s

20 Alt DB Snatches

40 DU’s

30 Alt DB Snatches

60 DU’s

40 Alt DB Snatches

80 DU’s

50 Alt DB Snatches

100 DU’s

Cool Down
Stretching

1:00 Calf Stretch

1:00 Pigeon Stretch

1:00 Lat Stretch

Competitors Program
Bench Press (10-8-6-4-Building As You Go)

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