WODs

CrossFit WOD, November 30, 2019

By November 24, 2019 No Comments
191130

Warm-up
Warm-up
Coach’s Choice

Weightlifting
High Hang Power Snatch + Hang Power Snatch (E2M x 6, Complex AHAP)
Every 2 minutes for 12 rounds, complete 1 High Hang Power Snatch + 1 Hang Power Snatch. No dropping between movements. Increase the weight each round and record your best complex. Focus is positions, not load!

Metcon
191130
12 Min AMRAP:

2 Hang Power Snatch
4 Overhead Squats
12 Toes to Bar

Rx = 115/75#
Rx+ = 135/95#

* STIMULUS * Moderate singles on barbell. Try to hold on after #2 and go right into OHS. Break up T2B from beginning to maintain output. Modify to Hang Power + Front Squats if overhead mobility is an issue.

Mods – 1.) Barbell weight/Clean + Front Squat 2.) Kipping knee up/V-ups

Extra Work
Metcon
For time:

2K Row @ 6/10 RPE

: 2 Min rest :

500m Row AFAP