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Monday 11/20

20
Nov

Monday 11/20

Great Woods CrossFit – CrossFit

Warm-up

500 Meter Row

10 Burpees over Rower

250 Meter Row

5 Burpees over Rower, then….

FITNESS

3 Rounds; 10 reps each of:

Banded Good Mornings

Dynamic Planks

Russian Kettlebell Swings

PERFORMANCE

20 PVC Passthroughs, then…

5 Reps of each:

Snatch-Grip RDL

Snatch Pull from Below Knee

Muscle-Snatch

Overhead Squat

Snatch Push Press

Drop Snatch

Hang Snatch form Knee

Snatch from Mid-Shin

Strength & Accessory

Fitness

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011

Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

Performance

Every 2 minutes, for 16 minutes (8 sets):

1 Snatch Lift-Off + 1 Snatch Pull + 1 Snatch

Focus on proper mechanics and bar path on lift off and pull (weight on mid-foot to heel, back flat, lats engaged, keeping bar close with arms long & relaxed)

Metcon

Fitn: Metcon (AMRAP – Rounds)

Every minute, on the minute, for 20 minutes, perform:

5 Burpees

10 Kettlebell Swings (HEAVY)

Score = Rounds completed out of 20

Perf: Metcon (Weight)

Every minute, on the minute, for 20 minutes, perform:

3 Snatches

6 Burpees

Score the total amount (in lbs) successfully snatched during the workout. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped. So choose a your weight wisely, something you are very confident with.

Example: If you choose 100lbs, and successfully hit 45/60 snatches, your score is 4500 lbs.

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