CrossFit – Wed, Nov 1

CrossFit Chilliwack – CrossFit

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231101 (Time)

– RX –

For time:

50-calorie bike

50 overhead squats (65/95 lb)

50 alternating DB snatches (35/50 lb)

– INTERMEDIATE –

For time:

50 calorie bike

50 overhead squats (55/75 lb)

50 alternating DB snatches (20/35 lb)

– BEGINNER –

For time:

40 calorie bike

40 overhead squats (35/55 lb)

40 alternating DB snatches (15/20 lb)

General Warm-up (No Measure)

1 set:

:30 bike (easy pace)

10 alternating Spiderman stretches

10 staggered stance good mornings/leg

1 set:

:30 bike (moderate pace)

10 alternating lunges

10 alternating DB deadlifts

1 set:

:30 bike (moderate pace)

10 air squats

10 alternating DB sumo deadlift high pulls

1 set:

:30 bike (fast pace)

10 DB goblet squats

10 alternating DB snatches

Skill Work (Weight)

Pre-workout:

EMOM 6:

5 overhead squats

– From the floor.

– Build in load.

Stretching (No Measure)

1 set:

1:00 couch stretch/side

1:00 forearm stretch/side

– AT-HOME – (Time)

For time:

50 weighted DB step-ups (35/50 lb) (20/24 in)

50 single-arm DB overhead squats

50 alternating DB snatches

– Hold the DB on the shoulder during the step-ups.