CrossFit – Fri, Nov 17

CrossFit Chilliwack – CrossFit

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Squat Snatch (
– RX –
Every 2:00 for 10 rounds:
2 snatches
– Start light, and add weight as technique allows, working up to a heavy set of 2.
– For any missed rep, reduce the load by 10% or more and continue in the next round.
)

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

Same as Rx’d

General Warm-up (No Measure)

3 sets:

:20 up-downs

– Rest :10

:20 air squats

– Rest :10

:20 Sots presses

– Rest :10

Skill Work (Checkmark)

Post-workout:

Accumulate:

50 alternating wall-facing handstand shoulder taps

Or…

150-ft handstand walk

Stretching (No Measure)

1 set:

:45 forearm stretch (extension)

:45 forearm stretch (flexion)

– AT-HOME – (10 Rounds for time)

Every 2:00 for 10 rounds:

30 double-unders

3 DB squat snatches/arm (35/50 lb)

– Complete each round as fast as possible.