CrossFit – Wed, Nov 8

CrossFit Chilliwack – CrossFit

View Public Whiteboard

231108 (Time)

– RX –

5 rounds for time:

7 hang power snatches (75/115 lb)

3 rope climbs

– INTERMEDIATE –

5 rounds for time:

7 hang power snatches (55/75 lb)

2 rope climbs

– BEGINNER –

5 rounds for time:

7 hang power snatches (35/45 lb)

3 pull-to-stands

General Warm-up (No Measure)

3 sets:

:30 easy pace

:20 moderate pace

:10 fast pace

– Row, ski, or bike. Perform straight through on one machine OR switch after :60 of work.

2 sets:

:30 band pull-aparts

5-10 hand-release push-ups

5-10 ring rows

:15-:30 handstand hold

5-10 strict pull-ups (scale to banded pull-ups as needed)

– Rest :10-:20 between movements.

Stretching (No Measure)

1 set:

:45 forearm stretch (extension)

:45 forearm stretch (flexion)

– AT-HOME – (Time)

5 rounds for time:

7 double-DB snatches (35/50 lb)

10 double-DB hang power cleans