CrossFit – Sat, Nov 19

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC KB WARM-UP | 10:00

1 set:

100-m jog

10 leg swings (across the body)

10 single-leg KB deadlift

:30 plank hold

1 set:

100-m jog

10 KB swings (American swing)

:30 KB front rack hold

Skill/Strength

PRE-WORKOUT SKILL WORK | 15:00

PROGRESSION FOCUS

10 snatch deadlift Setup and posterior chain warm-up

10 muscle snatch Stand-pull-punch

10 overhead squat Press up into the bar as the hips go back and down

10 hang power snatch Extend the hips before the arm pull

EMOM 10:

2 hang power or squat snatches

Metcon (Time)

RX

For time with a partner:

200 KB swings (53/70 lb)

– Resting partner holds a single KB in the front rack (35/53 lb).

Metcon (Time)

INTERMEDIATE

For time with a partner:

200 KB swings (35/53 lb)

– Resting partner holds a single KB in the front rack (26/35 lb).

Metcon (Time)

BEGINNER

For time with a partner:

100 KB swings (18/26 lb)

– Resting partner holds a single KB in the front rack (18/26 lb).

Stretch

1 set:

400-m walk

:45 scorpion stretch/side