CrossFit | 11.10.2020

Warm-up

10 PVC Pipe Pass Throughs
10 PVC Pipe Windmills
10 Overhead Squats
10 Hang Power Snatches

Dynamic Stretch

Metcon

Metcon (Time)

A) RX
Complete 21-18-15-12-9 reps for time
Hang Power Snatches 75/55
Overhead Squats 75/55
Toes to Bar

B) Minimal Equipment
Complete 21-18-15-12-9 reps for time
DB or KB Hang Power Snatches
DB or KB Overhead Squats
Toes to DB or KB

C) Bodyweight
Complete 21-18-15-12-9 reps for time
Vertical Jumps
Air Squats
V-Ups

Choose a weight for the BB that is light. Break up the toes to bar early to avoid failure.

Extra Credit

Metcon

3 sets
30 Swimmers Kicks
30 Flutter Kicks

Supplemental Programming

Weightlifting

Bench Press (5, 5, 5)

Complete 3 working sets. Each set should be challenging and feel like 75-85% effort.

Accessory

Dumbbell Bench Press (10, 10, 10)

Use DBs or KBs.

Flys (10, 10, 10)

Use DBs or KBs

Gymnastics

Dips (Max reps)

Dip variations in order of difficulty – Chair dips (knees bent or straight), Negatives, Unassisted bar dips, ring dips, kipping dips